Training Log Archive: Coach.dionIn the 7 days ending May 18, 2014:
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Sunday May 18, 2014 #
7 AM
running race 3:32:03 [5] 26.0 km (8:09 / km) +2145m 5:46 / km
shoes: 1010v2
HMC
Helderberg mountain race, OMG is is not the the lovers of track... while I was up there on the 1st climb... I can'r decend and I'm not really into scrambling, so I lost a lot of time on the leader who broke the record and dipped 3 hours. Was happy with my 3h30, but know I can go 15 min faster..
was about 10th and first old man
Helderberg mountain race, OMG is is not the the lovers of track... while I was up there on the 1st climb... I can'r decend and I'm not really into scrambling, so I lost a lot of time on the leader who broke the record and dipped 3 hours. Was happy with my 3h30, but know I can go 15 min faster..
was about 10th and first old man
Saturday May 17, 2014 #
9 AM
running warm up/down 19:55 [2] 4.0 km (4:59 / km)
shoes: NB Trail 00
Ran from home around the block
Friday May 16, 2014 #
5 AM
running 19:36 [2] 4.0 km (4:54 / km)
shoes: New Balance MT10
Morning run round the block
Thursday May 15, 2014 #
5 PM
running warm up/down 26:08 [3] 5.0 km (5:14 / km)
shoes: New Balance MT10
warmup in the rain, left the guys to run hills...
Skipping 15:00 [3]
Skipping again time a guess and the jumps, again about 2000
Wednesday May 14, 2014 #
5 PM
running warm up/down 24:08 [3] 5.0 km (4:50 / km)
shoes: Inov-8
warm up to subway
Skipping 14:40 [3]
Skipped while 2 of my guys (ok 1 was a girl) did yesterdays session.
so it was 4 x 3:40 about 500 jumps at a time
2000 jumps
so it was 4 x 3:40 about 500 jumps at a time
2000 jumps
Tuesday May 13, 2014 #
5 PM
running warm up/down 24:07 [3] 5.0 km (4:49 / km)
shoes: New Balance MT10
warm up to subway
6 PM
running intervals 18:27 [4] 5.0 km (3:41 / km)
shoes: New Balance MT10
5 x 1000m on the track
since I'm a bit injured, i was running the session without pain!!!
3:38 3:41 3:39 3:41 3:47
since I'm a bit injured, i was running the session without pain!!!
3:38 3:41 3:39 3:41 3:47
Monday May 12, 2014 #
5 PM
running 46:22 [3] 10.0 km (4:38 / km)
shoes: Inov-8
Boshoff loop, back along the river from the park.