Training Log Archive: Coach.dionIn the 7 days ending Dec 7, 2014:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Dec 7, 2014 #
12 PM
running long 1:13:14 [3] 16.3 km (4:30 / km)
shoes: NB 610
Loop in Constantia
Saturday Dec 6, 2014 #
7 AM
running tempo 54:56 [4] 12.0 km (4:35 / km)
shoes: MT 10 V2
start easy 5:22 5:13 the got into the running on a proper gravel road
4:37 4:30 4:32
then picked it up
4:12 4:05 4:06 4:05 4:21 ended this km on a single track on the way back
5:08 4:40 all single track
4:37 4:30 4:32
then picked it up
4:12 4:05 4:06 4:05 4:21 ended this km on a single track on the way back
5:08 4:40 all single track
Friday Dec 5, 2014 #
8 AM
running 46:00 [3] 8.0 km (5:45 / km)
shoes: MT 10 V2
Loop onto the mountain at Mcgregor till the trail ran out!!! then back
Thursday Dec 4, 2014 #
5 AM
running long 1:38:41 [3] 11.9 km (8:18 / km) +1000m 5:50 / km
shoes: MT 10 V2
With Katya up MTTT route then single track to Nursary and to dam
Road back
single track down.
Road back
single track down.
Wednesday Dec 3, 2014 #
5 PM
running 1:06:20 [3] 13.6 km (4:53 / km)
shoes: Inov-8
Loop B'court loop
Tuesday Dec 2, 2014 #
5 AM
running hills 32:05 [4] 7.0 km (4:35 / km) +190m 4:02 / km
shoes: Inov-8
Morninng hills
7 x ...
2:02 1:55 1:53 1:49 1:45 1:44 1:46
downs +_ 1:48
7 x ...
2:02 1:55 1:53 1:49 1:45 1:44 1:46
downs +_ 1:48
Monday Dec 1, 2014 #
5 PM
running tempo 44:57 [3] 10.0 km (4:30 / km)
shoes: NB 610
ok only 3km was tempo in 11:59
also did 8 x 50m
also did 8 x 50m