Training Log Archive: Coach.dionIn the 7 days ending Jan 4, 2015:
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Sunday Jan 4, 2015 #
running race 2:03:23 [5] 30.0 km (4:07 / km)
shoes: NB 10v2
Went out at the pace I thought I could run...
But the last 2 weeks caught up with me and I came back slowly!
19:20 21:01 up
41:22
20:05 down needed to be faster
21;35 flat, but legs still running slowly
rest week needed!
Saturday Jan 3, 2015 #
running 25:03 [2] 5.1 km (4:55 / km)
shoes: NB 10v2
Friday Jan 2, 2015 #
cycling long 3:23:04 [4] 81.2 km (24.0 kph) +1500m
Nek - Chappies - Noordhoek - Red Hill - then past Westlake home...
running 18:55 [2] 4.0 km (4:44 / km)
shoes: Five Finger KSO Black
Thursday Jan 1, 2015 #
running hills 2:14:44 [4] 18.5 km (7:17 / km) +1000m 5:44 / km
shoes: 1010v2
to Dam, round and down Nursary 13:43
Wednesday Dec 31, 2014 #
running long 2:25:13 [4] 15.8 km (9:11 / km) +1600m 6:06 / km
shoes: 1010v2
Up Lion's Head at 06h30 already too many people...
22:00 up
19:21 down (slow because of the number of people already on the mountain)
then across to Kloof corner and up...
I didn't stop there, I went up India Venster 39:10 (ok for a first time up)
then it was down Platterklip 26:27
running race 38:55 [2] 8.0 km (4:52 / km)
shoes: 1010v2
running warm up/down 11:20 [2] 2.0 km (5:40 / km)
shoes: 1010v2
Tuesday Dec 30, 2014 #
running warm up/down 12:45 [2] 2.5 km (5:06 / km)
ahr:122 max:139 shoes: 1010v2
running intervals 33:52 [5] 10.0 km (3:23 / km)
ahr:150 max:170 shoes: 1010v2
1:23.7 1:22.4 1:23.4 1:22.4 1:22.6
1:22.1 1:21.5 1:21.3 1:22.0 1:21.0
1:21.5 1:20.9 1:21.8 1:20.8 1:20.7
1:21.2 1:20.6 1:20.4 1:20.5 1:21.4
1:20.8 1:19.2 1:20.0 1:20.7 1:20.3
running warm up/down 2:21 [2] 0.5 km (4:42 / km)
shoes: 1010v2
Monday Dec 29, 2014 #
running 1:01:09 [3] 12.4 km (4:56 / km)
shoes: 1010v2