Training Log Archive: Coach.dionIn the 7 days ending Feb 1, 2015:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Feb 1, 2015 #
running race 1:01:06 [5] 14.7 km (4:09 / km) +403m 3:39 / km
shoes: new 1010
went out well and was 6th (2nd 40+) at the top...
Didn't / couldn't fly down and lots 5 places!!!
running warm up/down 5:37 [2] 1.0 km (5:37 / km)
shoes: new 1010
Saturday Jan 31, 2015 #
running 27:40 [2] 6.0 km (4:37 / km)
shoes: Five Finger KSO Black
Friday Jan 30, 2015 #
running 19:26 [2] 4.0 km (4:52 / km)
shoes: Five Finger KSO Black
Thursday Jan 29, 2015 #
running warm up/down 42:49 [2] 9.0 km (4:45 / km)
shoes: Inov-8
running hills 17:20 [5] 5.0 km (3:28 / km) +85m 3:12 / km
shoes: Inov-8
It's not a steep hill, starts almost flat, but has a nice pull at the end, works well for this session:
500m up (1:57 1:53 1:52 1:52-1:50) 30 sec rest
500m down (1:34 1:35 1:35 1:34 1:34) 60 sec rest
did 5 sets, it was 30+ *C so the guys (and girls) were taking strain!
Wednesday Jan 28, 2015 #
running warm up/down 14:02 [2] 3.0 km (4:41 / km)
shoes: new 1010
running race 41:05 [5] 9.7 km (4:14 / km) +400m 3:31 / km
shoes: new 1010
8th and 2nd 40+
Tuesday Jan 27, 2015 #
running warm up/down 28:55 [2] 6.0 km (4:49 / km)
shoes: New Balance MT10
running intervals 20:43 [5] 6.0 km (3:27 / km)
shoes: New Balance MT10
on the track, windy
3:28.3
3:26.9
3:27.5
3:27.0
3:26.4
3:26.9
Monday Jan 26, 2015 #
running 52:49 [3] 12.0 km (4:24 / km) +100m 4:14 / km
shoes: NB 610
10 x 6 sec steep hills
3km tempo 11:59
2km tempo 8:01