Training Log Archive: Coach.dionIn the 31 days ending Oct 31, 2018:
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Wednesday Oct 31, 2018 #
running 1:06:00 [3] 13.0 km (5:05 / km) +280m 4:35 / km
shoes: Primus
up the hill
to kirstenbosch
out bottom gate
back riverside and river
Tuesday Oct 30, 2018 #
running intervals 49:51 [3] 12.0 km (4:09 / km)
shoes: Vivo EVA
2 x 500m 30sec rest
1:45, 1:43
2 x 400m 30sec rest
81.7, 81.2
3 x 300m 30sec rest
59.5, 60.3, 60.3
5 x 200m 30 sec rest
38.8, 39.6, 39.0, 39.9, 37.9
3km tempo 11:28
300m warm down
Monday Oct 29, 2018 #
running 49:45 [3] 10.0 km (4:59 / km)
shoes: NB 10v2
I'm just not fast enough to take on the kids (at the moment!)
Sunday Oct 28, 2018 #
running tempo 52:33 [5] 12.5 km (4:12 / km)
ahr:144 max:168 shoes: Vivo EVA
then 5km tempo 19:45
and back 19:30 rest about 5 min
very warm for 7am
1km home
Saturday Oct 27, 2018 #
running long 1:53:58 [4] 21.1 km (5:24 / km) +680m 4:39 / km
shoes: Primus
to top of S/Cross and then up to Dams
stopped at the top, didn't have time to round the dams before heading down
Thursday Oct 25, 2018 #
running hills 48:26 [5] 10.6 km (4:34 / km) +140m 4:17 / km
ahr:142 max:168 shoes: Vivo EVA
12 x short hills, starting flat and working the last part as it get steep.
+_ 1:05-1:08 per lap
2.5km tempo back 9:16
Wednesday Oct 24, 2018 #
running 1:00:32 [3] 13.0 km (4:39 / km)
shoes: Primus
then Boshoff, Bouwood
Tuesday Oct 23, 2018 #
running intervals 47:15 [5] 11.4 km (4:09 / km)
shoes: Vivo EVA
3 x 500m 30 sec rest
1:49 1:47 1:49
4 x 400m
83.7 82.1 82.7 81.7
5 x 300m
61.5 59.9 61.7 60.0 61.7
2 x 200m
40.3 39.6 40.0 40.7
warm down 4.26 about 1km
Monday Oct 22, 2018 #
running 52:53 [2] 9.8 km (5:24 / km) +220m 4:51 / km
shoes: Primus
a little forest on a hot even is always a good idea!
Sunday Oct 21, 2018 #
running warm up/down 13:52 [2] 3.0 km (4:37 / km)
shoes: Vivo EVA
running race 38:25 [5] 10.0 km (3:51 / km)
shoes: Vivo EVA
3:51 3:52 3:51 3:46 3:48
3:46 3:49 3:48 3:50 3:41
it wasn't to bad, 5km in 19:15 and home in 19:10
want to start running faster
Saturday Oct 20, 2018 #
running long 1:29:10 [3] 19.0 km (4:42 / km) +350m 4:18 / km
shoes: Vivo EVA
one loop of Nova C, home.
Thursday Oct 18, 2018 #
running hills 48:46 [5] 10.1 km (4:50 / km) +160m 4:28 / km
shoes: Vivo EVA
hills, not steep, but starting flat and then turning up for 50m warm hard, trying to really run fast.
2.5km tempo back 3:52/km 9:40
loop back over brigde
Wednesday Oct 17, 2018 #
running 54:36 [2] 11.0 km (4:58 / km)
shoes: Primus
then Boshoff, but back along the river
Tuesday Oct 16, 2018 #
running intervals 46:39 [5] 11.0 km (4:14 / km)
shoes: Vivo EVA
3 x 500m 30 sec rest
1:47 1:42 1:44
4 x 400m
82.4 82.9 83.2 81.9
5 x 300m
61.2 61.2 61.7 60.4 61.7
2 x 200m
38.5 38.5
warm down 5:02 about 1km
Monday Oct 15, 2018 #
running 32:07 [3] 6.1 km (5:16 / km)
shoes: Vivo EVA
Sunday Oct 14, 2018 #
running long 1:58:11 [4] 21.1 km (5:36 / km) +690m 4:49 / km
shoes: Primus
OK i only started at Kloof Nek
Gravel road through Deer Park to Newlands Kirstenbosch and down GB from Cecelia
Saturday Oct 13, 2018 #
running 53:34 [5] 13.0 km (4:07 / km)
ahr:152 max:166
10km tempo in 39:46
Thursday Oct 11, 2018 #
running intervals 36:11 [3] 8.0 km (4:31 / km)
shoes: Vivo EVA
3x 1000m getting faster
3:58 3:49 3:37
Wednesday Oct 10, 2018 #
running 39:20 [2] 7.4 km (5:19 / km)
shoes: Vivo EVA
over wooden bridge
out and back to the club 2 laps with tire
Tuesday Oct 9, 2018 #
running intervals 33:26 [4] 7.6 km (4:24 / km)
shoes: Primus
8 x 200m long rest
39.4 37.2 36.2 35.7
35.7 35.6 35.4 36.7
then a couple of laps warm down pulling a tire
Monday Oct 8, 2018 #
running 34:32 [3] 7.0 km (4:56 / km)
shoes: Primus
2 laps with the tire
Sunday Oct 7, 2018 #
running tempo 47:56 [4] 12.0 km (4:00 / km)
shoes: Vivo EVA
Parish, loop to Ladies Mile and home
Saturday Oct 6, 2018 #
running long 2:04:16 [3] 22.5 km (5:31 / km) +520m 4:57 / km
shoes: Primus
loop on the road to Newlands
mnt bike trail back to Cecelia
GB down from S/Cross
Thursday Oct 4, 2018 #
running hills 51:26 [5] 10.5 km (4:54 / km) +250m 4:23 / km
shoes: Vivo EVA
gun run hills 4 levels
50 flat up, the 50 flat
did 3 sets
Wednesday Oct 3, 2018 #
running 57:05 [3] 12.0 km (4:45 / km) +110m 4:33 / km
shoes: Vivo EVA
lights and up Boshoff
Down Riverside and over river to Lights
back via claremont
Tuesday Oct 2, 2018 #
running intervals 43:18 [5] 10.0 km (4:20 / km)
shoes: Primus
4 x 1000m windy track
3:40 3:40 3:38 3:37
1km warm down 3:54
Monday Oct 1, 2018 #
running hills 1:00:44 [4] 10.7 km (5:41 / km) +460m 4:40 / km
shoes: Primus
up to Blockhouse
straight down