Training Log Archive: Coach.dionIn the 7 days ending Apr 19, 2015:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Apr 19, 2015 #
4 PM
running hills 1:38:49 [4] 12.0 km (8:14 / km) +700m 6:23 / km
shoes: Vivo trail
Started at Suikerbossie up Llandadno 24:43
to Kasteels 40:46
To tired and slow to race on to Platterklip, so down Kasteels16:33
and pip track till I met Dawn 13:32
to Kasteels 40:46
To tired and slow to race on to Platterklip, so down Kasteels16:33
and pip track till I met Dawn 13:32
Saturday Apr 18, 2015 #
7 AM
running race 2:08:36 [5] 16.4 km (7:50 / km) +1100m 5:52 / km
shoes: MT 10 V2
Table Mountain FKT
up Llandadno 26:04
To Kasteels 42:06
To Platterklip 25:46
Down to Contour path 16:24
Contour path 10:39
Down stairs to rd 5:17.8
Down rd 2:19.3
up Llandadno 26:04
To Kasteels 42:06
To Platterklip 25:46
Down to Contour path 16:24
Contour path 10:39
Down stairs to rd 5:17.8
Down rd 2:19.3
10 AM
running warm up/down 52:49 [3] 11.3 km (4:40 / km) +200m 4:18 / km
shoes: MT 10 V2
Ran back to my car at Suikerbossie on the road
Friday Apr 17, 2015 #
5 AM
running 24:08 [2] 5.0 km (4:50 / km)
shoes: Vivo Road
Easy loop towards Lange's house
Thursday Apr 16, 2015 #
5 PM
running warm up/down 23:55 [2] 5.0 km (4:47 / km)
shoes: MT 10 V2
warmup to subway
running 18:33 [4] 6.0 km (3:06 / km)
shoes: MT 10 V2
30 x 200m with 30-35sec rest
0:39.6 0:38.6 0:38.4 0:37.7 0:36.6
0:37.6 0:37.2 0:37.5 0:36.1 0:36.8
0:37.5 0:37.2 0:36.7 0:37.1 0:36.4
0:37.6 0:37.0 0:37.5 0:36.4 0:37.2
0:36.3 0:37.2 0:35.9 0:37.0 0:36.7
0:36.3 0:36.1 0:37.2 0:36.6 0:37.1
0:39.6 0:38.6 0:38.4 0:37.7 0:36.6
0:37.6 0:37.2 0:37.5 0:36.1 0:36.8
0:37.5 0:37.2 0:36.7 0:37.1 0:36.4
0:37.6 0:37.0 0:37.5 0:36.4 0:37.2
0:36.3 0:37.2 0:35.9 0:37.0 0:36.7
0:36.3 0:36.1 0:37.2 0:36.6 0:37.1
Wednesday Apr 15, 2015 #
5 PM
running 51:06 [2] 11.0 km (4:39 / km)
shoes: Vivo Road
up riverside over to Bowwood and back to the club for a couple of 50's
0:10 0:09.5 0:09.3 0:09.1 0:09.3
and one 100...
0:18.0
just tempo running
0:10 0:09.5 0:09.3 0:09.1 0:09.3
and one 100...
0:18.0
just tempo running
Tuesday Apr 14, 2015 #
5 PM
running warm up/down 36:38 [3] 8.0 km (4:35 / km)
shoes: Vivo Road
warmup to Boshoff and back
ended with 2 x 300 tempo on the track 64 and 60 (will aim at getting these down to 54-56)
ended with 2 x 300 tempo on the track 64 and 60 (will aim at getting these down to 54-56)
6 PM
running intervals 20:56 [5] 6.0 km (3:29 / km)
shoes: Vivo Road
3 x 2km on the road with 2min rest
7:02.0
6:59.0
6:55.4
7:02.0
6:59.0
6:55.4
Monday Apr 13, 2015 #
5 PM
running hills 1:16:41 [4] 11.9 km (6:27 / km) +500m 5:20 / km
shoes: NB 610
Into Forest
To the end of Jacks loop
Then up what I call Leo's Ladder
1.6km with 330m climb it took us 15:35
it takes us up to the top of the Aloes
We headed back Contour path to Newlands and back to club.
To the end of Jacks loop
Then up what I call Leo's Ladder
1.6km with 330m climb it took us 15:35
it takes us up to the top of the Aloes
We headed back Contour path to Newlands and back to club.