Training Log Archive: Coach.dionIn the 7 days ending Jul 21, 2013:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Jul 21, 2013 #
4 PM
running 25:55 [3] 5.5 km (4:43 / km)
shoes: NB Trail sponsor
short afternoon loop from home
Saturday Jul 20, 2013 #
7 AM
running race 34:51 [3] 10.0 km (3:29 / km)
shoes: 5 Finger test pair
New race in Table View. Had a nice run
running warm up/down 21:21 [2] 4.2 km (5:05 / km)
shoes: 5 Finger test pair
warm up warm down
Friday Jul 19, 2013 #
5 AM
running 23:45 [2] 5.0 km (4:45 / km)
shoes: 5 Finger test pair
Morning run in the rain!!! past Constantiaberg, Old Kendal and Main home.
Thursday Jul 18, 2013 #
5 PM
running 48:47 [3] 10.0 km (4:53 / km)
shoes: 5 Finger test pair
Little loop around some of the cycle paths, was looking like rain and was dark, so we kept to the road.
6 PM
running tempo 18:14 [4] 5.0 km (3:39 / km)
shoes: 5 Finger test pair
The get to 67min for the day I ran on the track when we got back from our run, it's turnned into a tempo run...
ended up getting faster and faster as I decided I wanted 5km (15km in total before my time (67min) was up...
3:55 3:48 3:37 3:25 3:26 (0:11) ok I'm a little mad!
ended up getting faster and faster as I decided I wanted 5km (15km in total before my time (67min) was up...
3:55 3:48 3:37 3:25 3:26 (0:11) ok I'm a little mad!
Wednesday Jul 17, 2013 #
6 PM
running warm up/down 23:15 [2] 5.0 km (4:39 / km)
shoes: NB Trail 00
Warmuo to the subway
running intervals 12:05 [4] 4.0 km (3:01 / km)
shoes: NB Trail 00
20 x 200m with 45sec rest
still a little sick only a cold, so I took it easy and didn't finish the session!
00:38.2 00:37.9 00:37.5 00:36.9 00:36.4
00:36.8 00:35.7 00:36.1 00:35.5 00:36.4
00:36.0 00:36.6 00:36.3 00:36.1 00:35.9
00:36.0 00:35.5 00:35.6 00:34.9 00:35.3
still a little sick only a cold, so I took it easy and didn't finish the session!
00:38.2 00:37.9 00:37.5 00:36.9 00:36.4
00:36.8 00:35.7 00:36.1 00:35.5 00:36.4
00:36.0 00:36.6 00:36.3 00:36.1 00:35.9
00:36.0 00:35.5 00:35.6 00:34.9 00:35.3
Tuesday Jul 16, 2013 #
5 PM
running 1:09:45 [3] 15.0 km (4:39 / km)
shoes: 5 Finger test pair
On the road from the club, through the subway over river up Eden and over the foot bridge. Back to club via a loop in BC
Monday Jul 15, 2013 #
5 PM
running hills 51:05 [3] 10.0 km (5:07 / km)
shoes: NB Trail 00
Yes another week of hills, 60 down to 10, and 10 back up to 60 before a long warm down. But unlike last week I have a sore throat, so I just jogged at the back keeping the HR down.