Training Log Archive: Coach.dionIn the 7 days ending May 17, 2015:
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Sunday May 17, 2015 #
7 AM
running race 3:26:39 [5] 24.4 km (8:28 / km) +2400m 5:41 / km
shoes: new 1010
HMC
Lead up the first Mountain, but couldn't up the pace in the 2nd half...
Ended 4th (2nd 40+)
5 min faster then last year and I felt a lot better.
Lead up the first Mountain, but couldn't up the pace in the 2nd half...
Ended 4th (2nd 40+)
5 min faster then last year and I felt a lot better.
Saturday May 16, 2015 #
9 AM
running 22:58 [3] 5.0 km (4:36 / km)
shoes: montrail Streak grey
Down through the Green Belts ran home after walking the dogs
Friday May 15, 2015 #
5 AM
running 23:33 [2] 5.0 km (4:43 / km)
shoes: Vivo Road
Easy Morning run down Boundry back on main
Thursday May 14, 2015 #
5 PM
running hills 41:18 [3] 8.6 km (4:48 / km) +250m 4:12 / km
shoes: Vivo Road
warmup subway then to Rhodes Hill
Hills 8 x (30sec up 15sec rest 30sec up) easy down
Hills 8 x (30sec up 15sec rest 30sec up) easy down
Wednesday May 13, 2015 #
5 PM
running 1:06:07 [3] 12.1 km (5:28 / km)
shoes: NB 610
Through the forest to Kirstenbosch, out bottom gate and back to the club
Tuesday May 12, 2015 #
5 PM
running warm up/down 19:24 [2] 4.0 km (4:51 / km)
shoes: Five Finger KSO Black
Warmup to Lady anne for session
running intervals 14:38 [5] 4.0 km (3:40 / km)
shoes: Five Finger KSO Black
2 x (4 x 400 fast 100 easy) on the road Lady Ann loop
01:18.2 00:32.0
01:17.8 00:31.7
01:20.7 00:29.1
01:20.5 00:28.2
01:17.6 00:30.9
01:19.2 00:30.9
01:18.7 00:31.2
01:21.3 00:30.4
01:18.2 00:32.0
01:17.8 00:31.7
01:20.7 00:29.1
01:20.5 00:28.2
01:17.6 00:30.9
01:19.2 00:30.9
01:18.7 00:31.2
01:21.3 00:30.4
6 PM
running warm up/down 16:40 [2] 3.3 km (5:03 / km)
shoes: Five Finger KSO Black
back to club
Monday May 11, 2015 #
6 PM
running 49:17 [2] 10.2 km (4:50 / km)
shoes: Vivo Road
Easy Boshoff finishing with the river loop.