Training Log Archive: Coach.dionIn the 31 days ending May 31, 2018:
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Thursday May 31, 2018 #
running 26:42 [3] 5.5 km (4:51 / km)
shoes: Vivo EVA
then tempo back 2 sections at race pace
sub 40 is going to be hard work
Wednesday May 30, 2018 #
running 42:21 [3] 8.2 km (5:10 / km)
shoes: Primus
turned right and down Van Reenen
down to park and river back to club
Tuesday May 29, 2018 #
running intervals 27:08 [4] 6.0 km (4:31 / km)
shoes: Primus
8 x 200m long rest
39.1, 39.5, 37.3, 39.4
37.3, 39.1, 37.3, 40.5
1 lap warm down
Monday May 28, 2018 #
running 28:12 [2] 5.3 km (5:19 / km)
shoes: Vivo EVA
Taper week...
so not much
up past the sports centre down Princess Anne, Dean to the canal and back
lots of water
Sunday May 27, 2018 #
running 37:59 [3] 8.5 km (4:28 / km)
shoes: Vivo EVA
down Ladies Mile
Kendal and Boundary home
2km tempo at the end
Saturday May 26, 2018 #
running long 1:14:04 [3] 15.0 km (4:56 / km)
shoes: Primus
down to Die Hell
to Constantia Main Down to Pear
through to s/cross and down to Silverhurst
home from Peddlars
Friday May 25, 2018 #
Skipping 4:37 [3]
Thursday May 24, 2018 #
Skipping 4:42 [3]
running 46:36 [3] 9.0 km (5:11 / km)
shoes: Vivo EVA
then hills
120, 90, 60, 50, 40, 30, 20. coming down each time
120, 10, 60, 60 just going up to run the 60s where it is flat.
Wednesday May 23, 2018 #
Skipping 4:43 [3]
running 54:48 [3] 10.2 km (5:22 / km)
shoes: Vivo EVA
Tuesday May 22, 2018 #
Skipping 4:44 [3]
running intervals 55:00 [4] 12.0 km (4:35 / km)
shoes: Vivo EVA
2 x 2km 7:52 7:52
1 x 500m out and back, started slow and come back at 3:30 pace!
back to club 4km 20:00
Monday May 21, 2018 #
Skipping 4:41 [3]
running 28:39 [3] 5.7 km (5:02 / km)
shoes: Vivo EVA
a little pushed for time or I would have done a couple of drills on the track to get to 6km...
Sunday May 20, 2018 #
running tempo 38:41 [3] 8.5 km (4:33 / km)
shoes: Vivo EVA
To Parish
Ladies Mile tempo from here
Kendal
Boundary and home
Saturday May 19, 2018 #
running long 1:07:11 [3] 14.0 km (4:48 / km)
shoes: Primus
Friday May 18, 2018 #
Skipping 3:56 [3]
Thursday May 17, 2018 #
Skipping 7:36 [3]
running 24:56 [2] 5.0 km (4:59 / km)
shoes: Primus
running hills 44:31 [4] 8.6 km (5:11 / km) +240m 4:33 / km
shoes: Vivo EVA
120sec, 90, 60, 50, 40, 30, 20,
120 up, 10, up 60, 60 up no downs with these.
Wednesday May 16, 2018 #
Skipping 5:25 [3]
running 33:48 [3] 6.1 km (5:32 / km)
shoes: Vivo EVA
Tuesday May 15, 2018 #
Skipping 5:29 [3]
running intervals 53:56 [4] 11.0 km (4:54 / km)
shoes: Vivo EVA
Boshoff session
2 x 1.5km 5:50 5:57
2 x 500m 1:55 2:06
3.5km warm down 19:52
Monday May 14, 2018 #
Skipping 3:55 [3]
running hills 43:12 [3] 7.7 km (5:37 / km) +200m 4:58 / km
shoes: Primus
windy corner and down R/mem
Sunday May 13, 2018 #
running long 57:33 [3] 11.0 km (5:14 / km) +150m 4:54 / km
shoes: Primus
Saturday May 12, 2018 #
Skipping 10:05 [3]
Swimming 21:24 [3] 1.1 km (19:27 / km)
running tempo 30:01 [3] 7.0 km (4:17 / km)
shoes: Vivo EVA
5km TT 19:41
1km easy 5:00
Thursday May 10, 2018 #
Skipping 7:28 [3]
running hills 48:59 [4] 10.0 km (4:54 / km) +120m 4:37 / km
shoes: Vivo EVA
10 x GlenDarrach hills 58-51 thats faster than last week and I felt better!
Wednesday May 9, 2018 #
running 34:54 [3] 7.0 km (4:59 / km)
shoes: Primus
running 6:36 [3] 1.0 km (6:36 / km)
shoes: Primus
500m back wards
some drills
and 4 x 50
9.1 9.4
8.7 8.4
Tuesday May 8, 2018 #
Skipping 7:25 [3]
running warm up/down 20:33 [2] 4.0 km (5:08 / km)
shoes: Primus
ok i turned early
running intervals 12:01 [4] 3.0 km (4:00 / km)
shoes: Primus
4:03
3:57
4:01
that was hard work
Skipping 4:33 [3]
Monday May 7, 2018 #
running 43:34 [4] 7.6 km (5:44 / km) +240m 4:57 / km
shoes: Primus
Sunday May 6, 2018 #
cycling 1:25:32 [2] 25.0 km (17.5 kph)
Skipping 8:55 [3]
running 19:53 [3] 4.0 km (4:58 / km)
shoes: Vivo EVA
just ran around the block
Saturday May 5, 2018 #
running 49:13 [3] 10.0 km (4:55 / km)
shoes: Primus
Swimming 21:28 [3] 1.12 km (19:10 / km)
Skipping 7:35 [3]
Friday May 4, 2018 #
Skipping 9:47 [3]
Thursday May 3, 2018 #
running hills 48:40 [3] 10.0 km (4:52 / km) +134m 4:34 / km
ahr:139 max:159 shoes: Vivo EVA
hills on Glen Darrach about 8 x 200m long 54-58 just steady and not to fast
then 4 x 200m on the track just under 4min/km
Skipping 7:53 [3]
Wednesday May 2, 2018 #
running 34:33 [2] 7.0 km (4:56 / km)
shoes: Vivo EVA
Tuesday May 1, 2018 #
running 53:29 [3] 10.0 km (5:21 / km)
shoes: Vivo EVA
we then had a little swim in the tidal pool