Training Log Archive: Coach.dionIn the 7 days ending Oct 6, 2013:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Oct 6, 2013 #
5 PM
running 47:06 [3] 10.0 km (4:43 / km)
shoes: Inov-8
an easy run was needed after yesterday's run
Saturday Oct 5, 2013 #
8 AM
running long 2:18:06 [4] 24.1 km (5:44 / km) +1050m 4:42 / km
shoes: 1010v2
Run up to the mast:
up the gravel 29:14
Mangazeese Mines 19:36
up blackburn 23:20
up to mast 16:25
down the road 42:48
up the gravel 29:14
Mangazeese Mines 19:36
up blackburn 23:20
up to mast 16:25
down the road 42:48
Friday Oct 4, 2013 #
5 AM
running 37:09 [3] 7.4 km (5:01 / km)
shoes: NB Trail 00
Morning run into Canstantia, Peter Cloete loop
Thursday Oct 3, 2013 #
5 PM
running warm up/down 24:25 [3] 5.0 km (4:53 / km)
shoes: 5 Finger test pair
warm up to subway
running intervals 15:35 [5] 5.0 km (3:07 / km)
shoes: 5 Finger test pair
sounds fast...
but it was 25 x 200 with 30 sec rest
37-38sec pace
but it was 25 x 200 with 30 sec rest
37-38sec pace
Wednesday Oct 2, 2013 #
2 PM
running 57:05 [3] 11.6 km (4:55 / km)
shoes: 5 Finger test pair
Run from home Strawberry lane loop
Tuesday Oct 1, 2013 #
5 PM
running warm up/down 31:05 [2] 6.1 km (5:06 / km)
shoes: NB Trail 00
Warm up down to Ronderbosch and back to club
running warm up/down 8:36 [1] 1.6 km (5:22 / km)
shoes: NB Trail 00
easy between farleks...
running intervals 21:05 [5] 6.3 km (3:21 / km)
shoes: NB Trail 00
Fartlek on the field of Rondebosch, just like the days of old!!!
6min 5min 4min 3min 2min 1min
6min 5min 4min 3min 2min 1min
Monday Sep 30, 2013 #
5 PM
running 49:00 [3] 10.0 km (4:54 / km)
shoes: 5 Finger test pair
easy run after the weekend