Training Log Archive: Coach.dionIn the 7 days ending Jun 14, 2015:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Jun 14, 2015 #
running 23:40 [3] 5.1 km (4:38 / km)
shoes: Inov-8
loop from home
Saturday Jun 13, 2015 #
7 AM
running long 3:27:48 [4] 28.1 km (7:24 / km) +1300m 6:00 / km
shoes: Vivo trail
From the club up to Block house 25:51
Contour path to Kloof Nek 53:43
Pipe track 18:52
Up Kasteels 24:22
across to Nursary 15:49
Down 14:05
Contour path back 55:04
Contour path to Kloof Nek 53:43
Pipe track 18:52
Up Kasteels 24:22
across to Nursary 15:49
Down 14:05
Contour path back 55:04
Friday Jun 12, 2015 #
5 AM
running 23:40 [2] 5.1 km (4:38 / km)
shoes: Vivo Road
Monring, up Constantia Main
loop to Kendal down and home
loop to Kendal down and home
Thursday Jun 11, 2015 #
5 PM
running warm up/down 24:37 [2] 5.3 km (4:39 / km)
shoes: NB 10v2
Warmup to subway back past rugby field
6 PM
running intervals 24:22 [5] 6.6 km (3:42 / km)
shoes: NB 10v2
Track 15 x 200m Fast slow
Fast +_37 (200m)
slow 57 - 62 (240m)
Fast +_37 (200m)
slow 57 - 62 (240m)
Wednesday Jun 10, 2015 #
5 PM
running 1:05:45 [3] 12.0 km (5:29 / km) +200m 5:03 / km
shoes: Vivo Road
through the forest to Kirstenbosch
out bottom gate and back down Riverside
out bottom gate and back down Riverside
Tuesday Jun 9, 2015 #
5 PM
running warm up/down 25:32 [3] 5.3 km (4:49 / km)
shoes: Inov-8
Warmup to Subway and R/mem hill
Warmdown past rugby field
Warmdown past rugby field
6 PM
running hills 38:48 [5] 7.9 km (4:55 / km) +350m 4:01 / km
shoes: Inov-8
10 x hill r/mem 90 easy 30 hard
then down
then down
Monday Jun 8, 2015 #
5 PM
running 54:40 [3] 11.0 km (4:58 / km)
shoes: Inov-8
Loop down into Ronderbosch