Training Log Archive: Coach.dionIn the 7 days ending Nov 2, 2014:
| ||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
|
|
|
|
| |||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Nov 2, 2014 #
6 AM
running race 1:23:59 [5] 21.1 km (3:59 / km) +250m 3:45 / km
shoes: New Balance MT10
Landmarks half
19:08
21:49 up to R/Mem
19:32 this was down and could have been faster, but I might have died...
19:09
4:20 for the 1.1
19:08
21:49 up to R/Mem
19:32 this was down and could have been faster, but I might have died...
19:09
4:20 for the 1.1
running warm up/down 5:24 [2] 1.0 km (5:24 / km)
shoes: New Balance MT10
was going to warm down more, but the race was too hard and the legs could feel it...
Saturday Nov 1, 2014 #
7 AM
running long 2:15:28 [3] 20.0 km (6:46 / km) +1174m 5:14 / km
shoes: MT 10 V2
Ran from the Nek to Maclears to watch 3 Peaks, then with Katya to Platterklip and back to Nek though Valley of the Red Gods
63:59 to the top, quicker than last week, but still off the pace
63:59 to the top, quicker than last week, but still off the pace
Friday Oct 31, 2014 #
5 AM
running 30:12 [2] 6.3 km (4:48 / km)
shoes: Five Finger KSO Black
Morning loop started with a hill, but didn't feel like it, so headed round the block and home...
Thursday Oct 30, 2014 #
5 PM
running 52:19 [2] 11.0 km (4:45 / km)
shoes: NB 610
Loop down into Ronderbosch
Wednesday Oct 29, 2014 #
6 PM
running race 37:17 [5] 10.0 km (3:44 / km)
shoes: NB 10v2
Old Mutual 10km race
5km split 18:48 on the road
splits per garmin
3:41 3:41 3:46 3:44 3:35
3:35 3:32 3:42 3:39 3:32
0:50 for about 200m
5km split 18:48 on the road
splits per garmin
3:41 3:41 3:46 3:44 3:35
3:35 3:32 3:42 3:39 3:32
0:50 for about 200m
Tuesday Oct 28, 2014 #
5 PM
running 46:10 [3] 10.0 km (4:37 / km)
shoes: New Balance MT10
boshoff loop
Monday Oct 27, 2014 #
5 PM
running warm up/down 24:06 [2] 5.0 km (4:49 / km)
shoes: NB 610
warmup to subway
6 PM
running intervals 16:11 [5] 5.0 km (3:14 / km)
shoes: NB 610
25 x 200m 30sec rest
00:39.9 00:40.9 00:39.5 00:40.2 00:38.6
00:39.2 00:38.6 00:39.8 00:38.8 00:39.4
00:38.8 00:39.1 00:38.2 00:39.4 00:38.1
00:39.1 00:37.4 00:38.6 00:38.2 00:39.3
00:38.9 00:37.7 00:37.2 00:38.8 00:37.3
6 sec faster than last week...
00:39.9 00:40.9 00:39.5 00:40.2 00:38.6
00:39.2 00:38.6 00:39.8 00:38.8 00:39.4
00:38.8 00:39.1 00:38.2 00:39.4 00:38.1
00:39.1 00:37.4 00:38.6 00:38.2 00:39.3
00:38.9 00:37.7 00:37.2 00:38.8 00:37.3
6 sec faster than last week...