Training Log Archive: Coach.dionIn the 7 days ending Dec 21, 2014:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Dec 21, 2014 #
12 PM
running long 1:21:08 [3] 17.0 km (4:46 / km)
ahr:132 max:142 shoes: NB 10v2
Loop around Constantia
tried to keep HR under 140...
tried to keep HR under 140...
Saturday Dec 20, 2014 #
6 AM
running long 1:31:27 [3] 15.5 km (5:54 / km) +700m 4:49 / km
shoes: MT 10 V2
Up to the Dams from the Nek
Friday Dec 19, 2014 #
5 AM
running 24:43 [2] 5.2 km (4:45 / km)
shoes: NB 10v2
Morning loop to Kendal
Thursday Dec 18, 2014 #
5 PM
running warm up/down 22:51 [2] 5.0 km (4:34 / km)
shoes: NB 10v2
warm up at the waterfront
6 PM
running race 37:19 [4] 10.0 km (3:44 / km)
shoes: NB 10v2
Waterfront Sundowner 10km 40th
3:24 3:40 3:40 3:43 3:55
3:47 3:41 3:43 3:47 3:44
0:25
splits per garmin, ran with Tanith, 2nd lady
3:24 3:40 3:40 3:43 3:55
3:47 3:41 3:43 3:47 3:44
0:25
splits per garmin, ran with Tanith, 2nd lady
Wednesday Dec 17, 2014 #
running 47:29 [2] 10.0 km (4:45 / km)
shoes: NB 610
easy Boshoff
Tuesday Dec 16, 2014 #
9 AM
running 40:40 [2] 7.0 km (5:49 / km)
shoes: NB 610
Run through green Belt with Richard
Monday Dec 15, 2014 #
5 AM
running 25:39 [2] 5.2 km (4:56 / km)
shoes: Five Finger KSO Black
EASY MORNING LOOP