Training Log Archive: Coach.dionIn the 31 days ending Aug 31, 2018:
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| We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | ||||||||||||||||||||||||
Thursday Aug 30, 2018 #
running hills 1:06:32 [5] 14.0 km (4:45 / km) +380m 4:11 / km
shoes: Vivo EVA
5 x (long hill, 2:20 still a little slow, + 2 x 30sec)
ended with 1km 3:55 on the track
Wednesday Aug 29, 2018 #
running 1:07:56 [3] 14.0 km (4:51 / km) +250m 4:27 / km
shoes: Primus
Through to Bottom Gate back down the river
Tuesday Aug 28, 2018 #
running intervals 1:04:41 [5] 15.5 km (4:10 / km)
shoes: Vivo EVA
4 x 2km
7:24 7:24 7:26 7:24
warm down back to club 4km 17:49
Monday Aug 27, 2018 #
running 48:23 [2] 10.0 km (4:50 / km)
shoes: Vivo EVA
in the rain
Sunday Aug 26, 2018 #
running tempo 45:07 [4] 10.7 km (4:13 / km)
shoes: Vivo EVA
over lights to Ladies Mile, turn into Shiraz loop,
back to Ladies mile, past Karen and home.
stopped for a pitstop! 8km at 4:01
last bit easy
Saturday Aug 25, 2018 #
running long 3:05:00 [3] 34.0 km (5:26 / km) +850m 4:50 / km
shoes: Primus
Animal hill and down Rhodes
in Forest up The Hill, Mnt Bike trail to Cecelia, down to S/Cross GB home
ran with Mark
Thursday Aug 23, 2018 #
running hills 59:58 [5] 12.6 km (4:46 / km) +280m 4:17 / km
ahr:143 max:168 shoes: Vivo EVA
Hills:(to the top easy, then 2 x 30sec) x4
ended with 1km MP on the track
Wednesday Aug 22, 2018 #
running 1:04:39 [3] 13.0 km (4:58 / km) +250m 4:32 / km
shoes: Primus
up the Hill into Kirstenbosch
out bottom gate and riverside and river back
Tuesday Aug 21, 2018 #
running intervals 51:32 [5] 12.5 km (4:07 / km)
shoes: Primus
3 x 3km 11:31 11:25 11:21
back to club 9.29
Monday Aug 20, 2018 #
running 49:59 [2] 10.0 km (5:00 / km)
shoes: Primus
ran the river loop
Sunday Aug 19, 2018 #
running race 2:09:44 [5] 30.0 km (4:19 / km) +400m 4:03 / km
shoes: Vivo EVA
9km easy up Red Hill
21km tempo MP to end
19:53 down hill
20.55 gentle up to Smiths
20:04 down Smiths
22:54 into wind with the 2 little hills
4:20 down to field
Saturday Aug 18, 2018 #
running 17:28 [3] 4.0 km (4:22 / km)
shoes: Vivo EVA
up Doordrift
last 2km tempo 3:55 3:58
Thursday Aug 16, 2018 #
running intervals 32:24 [3] 7.2 km (4:30 / km)
shoes: Vivo EVA
3 x 1km just controlled, keeping it easy
3:58 3:58 3:55
1.7km back to the club
Wednesday Aug 15, 2018 #
running 22:56 [2] 4.1 km (5:36 / km) +30m 5:24 / km
shoes: Primus
Tuesday Aug 14, 2018 #
running intervals 10:39 [4] 2.6 km (4:06 / km)
shoes: Primus
then 8 x 200 fast long rest
41.0 37.7 38.8 37.7 37.9 37.1
39.3 38.6
Saturday Aug 11, 2018 #
running long 2:21:17 [3] 28.0 km (5:03 / km) +540m 4:36 / km
shoes: Primus
loop round K/bosch GB
loops in Cecelia to Nek
down to Silverhurst Pedlars and a little more GB before the road back
Thursday Aug 9, 2018 #
running tempo 47:43 [4] 12.0 km (3:59 / km)
ahr:151 max:159 shoes: Vivo EVA
loop round to parish
loop round to Ladies Mile
down to Jeff Coat
and home
Wednesday Aug 8, 2018 #
running 38:45 [2] 7.9 km (4:54 / km)
shoes: Vivo EVA
Tuesday Aug 7, 2018 #
running intervals 38:58 [5] 9.0 km (4:20 / km)
shoes: Primus
24:15 to the subway
20 x 200m with 30sec rest
39-41
Monday Aug 6, 2018 #
running 15:58 [3] 3.0 km (5:19 / km)
shoes: Vivo EVA
ok I was pulling the tire!
this is a rest ish week
Sunday Aug 5, 2018 #
running 1:01:59 [2] 10.0 km (6:12 / km) +180m 5:41 / km
shoes: Primus
loop around Kirstenbosh GB
back down
Saturday Aug 4, 2018 #
running long 2:32:24 [3] 30.0 km (5:05 / km) +540m 4:40 / km
shoes: Primus
into forest and through to C.Nek on Mnt bike trails
down C Main and home
Thursday Aug 2, 2018 #
running intervals 59:30 [5] 13.2 km (4:30 / km)
shoes: Vivo EVA
6 x 500 @ 10km Pace, 500 @ MP
1:48 1:48 1:48 1:49 1:48 1:49
2:08 2:06 2:06 2:05 2:04 2:04
warm down 3.3km 16:36
Wednesday Aug 1, 2018 #
running 1:06:03 [3] 13.0 km (5:05 / km) +250m 4:38 / km
shoes: Primus
Up The Hill to Kirstenbosh
back to the club via Riverside road