Training Log Archive: Coach.dionIn the 7 days ending May 10, 2015:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday May 10, 2015 #
running warm up/down 5:08 [2] 1.0 km (5:08 / km)
shoes: Vivo Road
running race 1:21:42 [5] 21.1 km (3:52 / km) +200m 3:42 / km
shoes: Vivo Road
19:21rolling hils
19:11 rolling hills and one really big hill
18:59 down and flat
20:03 buggered! (and stairs over the road)
4:08.5 1.1km which took us through the Castel.
Saturday May 9, 2015 #
running long 2:34:02 [3] 20.1 km (7:40 / km) +1200m 5:54 / km
shoes: Vivo trail
Maclears to Platteklip face of Mt 12:09
Down the ladders to Echo valley 9:26
Echo Valley 10:59
then Smuts track to Nursary and down
Home through Kirstenbosch and Green Belts
Friday May 8, 2015 #
running 18:29 [2] 4.0 km (4:37 / km)
shoes: Five Finger KSO Black
Thursday May 7, 2015 #
running warm up/down 25:10 [2] 5.1 km (4:56 / km)
shoes: MT 10 V2
running warm up/down 4:26 [2] 1.0 km (4:26 / km)
shoes: MT 10 V2
running intervals 8:52 [5] 3.0 km (2:57 / km)
shoes: MT 10 V2
0:37.1 0:38.0 0:36.0 0:36.9 0:34.9
0:34.8 0:36.0 0:34.5 0:35.5 0:35.1
0:33.9 0:35.2 0:33.8 0:35.2 0:35.2
Wednesday May 6, 2015 #
running 51:52 [2] 11.1 km (4:40 / km)
shoes: MT 10 V2
Tuesday May 5, 2015 #
running 34:01 [3] 7.5 km (4:32 / km)
shoes: Vivo Road
running warm up/down 19:10 [2] 4.0 km (4:48 / km)
shoes: Vivo Road
running intervals 14:47 [5] 4.0 km (3:42 / km)
shoes: Vivo Road
400m hard 100m easy x 4 (2 sets)
01:21.1 00:28.6
01:22.3 00:29.3
01:20.2 00:31.2
01:21.9 00:29.3
2 min rest
01:17.8 00:29.0
01:20.8 00:30.7
01:22.9 00:30.4
01:23.2 00:28.7
running 17:42 [3] 3.4 km (5:12 / km)
shoes: Vivo Road
Monday May 4, 2015 #
running 54:07 [3] 11.0 km (4:55 / km)
shoes: Vivo Road
No river finish, so a loop at the club