Training Log Archive: Coach.dionIn the 7 days ending Apr 12, 2015:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Apr 12, 2015 #
running long 2:22:39 [3] 18.9 km (7:33 / km) +1200m 5:44 / km
shoes: Vivo trail
Smuts track to Maclears
Face of Mountain to Platteklip
Valley of the red gods back
Saturday Apr 11, 2015 #
running warm up/down 8:27 [2] 2.0 km (4:14 / km)
shoes: NB Trail 00
running race 4:47 [5] 1.5 km (3:11 / km)
shoes: NB Trail 00
78.1 76.3 78.1 54.1
it's been a long time!
running warm up/down 9:35 [2] 2.0 km (4:48 / km)
shoes: NB Trail 00
Friday Apr 10, 2015 #
running 24:37 [2] 5.0 km (4:55 / km)
shoes: Vivo Road
Thursday Apr 9, 2015 #
running warm up/down 40:47 [2] 9.0 km (4:32 / km)
shoes: Vivo Road
running hills 16:57 [5] 5.0 km (3:23 / km) +75m 3:09 / km
shoes: Vivo Road
500m up only about 15m climb 30 sec rest
down fast 60 sec rest
1:55 1:31
1:52 1:31
1:53 1:31
1:55 1:30
1:51 1:29
Wednesday Apr 8, 2015 #
running 51:43 [3] 10.7 km (4:50 / km)
shoes: MT 10 V2
then on the track for 1 x 300 fast
52.1
I have no speed...
Tuesday Apr 7, 2015 #
running warm up/down 24:11 [2] 5.0 km (4:50 / km)
shoes: MT 10 V2
running intervals 20:59 [5] 5.7 km (3:41 / km)
shoes: MT 10 V2
1 0:37.5 2 0:55.6
3 0:37.4 4 0:58.9
5 0:37.7 6 0:58.2
7 0:37.0 8 0:59.3
9 0:38.1 10 0:58.6
11 0:37.6 12 0:58.9
13 0:37.8 14 0:58.8
15 0:37 16 0:59.5
17 0:37.7 18 0:59.3
19 0:38.8 20 0:58.4
21 0:38.2 22 0:59
23 0:37.5 24 0:57.4
25 0:39.2 26 1:05.5
Monday Apr 6, 2015 #
running hills 1:11:45 [4] 15.0 km (4:47 / km) +300m 4:21 / km
shoes: 5 Finger test pair
2 x up
9:13 8:48