Training Log Archive: Coach.dionIn the 7 days ending Sep 6, 2015:
| ||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
|
|
|
|
| |||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Sep 6, 2015 #
1 PM
running long 1:27:15 [4] 21.1 km (4:08 / km)
ahr:153 max:164 shoes: 5 Finger test pair
Started out on the C Village 15km route, but headed home through Bergvliet for the couple of extra kms
Saturday Sep 5, 2015 #
7 AM
running long 4:11:26 [3] 30.2 km (8:20 / km) +1560m 6:37 / km
shoes: Vivo trail
Some time spent on the Mountain!
Up from the Nek on Bridle path then little detour through Ash Valley
old railway track then left to Corridor, down.
Pipe track to kloof Nek, up stairs and then India Venster (a little slow Katya wasn't feeling good!)
So we headed 'short' back through Echo valley Dams and down.
Up from the Nek on Bridle path then little detour through Ash Valley
old railway track then left to Corridor, down.
Pipe track to kloof Nek, up stairs and then India Venster (a little slow Katya wasn't feeling good!)
So we headed 'short' back through Echo valley Dams and down.
Friday Sep 4, 2015 #
5 AM
running 29:11 [2] 6.0 km (4:52 / km)
shoes: Vivo Road
Loop to Peter Cloete
Thursday Sep 3, 2015 #
5 AM
running 22:04 [2] 4.0 km (5:31 / km)
shoes: Vivo Road
out and back easy didn't feel good
5 PM
running warm up/down 13:03 [2] 2.5 km (5:13 / km)
shoes: Vivo trail
Short warm up over Foot bridge
6 PM
running 33:17 [5] 10.0 km (3:20 / km)
shoes: Vivo trail
25 x 400m with 60sec rest
1:21.7 1:20.9 1:19.4 1:20.2 1:20.8
1:19.5 1:19.6 1:19.7 1:19.8 1:19.8
1:19.9 1:18.9 1:19.3 1:19.4 1:20.1
1:18.4 1:20.2 1:20.8 1:19.9 1:19.6
1:20.5 1:20.7 1:20.3 1:19.4 1:18.2
1:21.7 1:20.9 1:19.4 1:20.2 1:20.8
1:19.5 1:19.6 1:19.7 1:19.8 1:19.8
1:19.9 1:18.9 1:19.3 1:19.4 1:20.1
1:18.4 1:20.2 1:20.8 1:19.9 1:19.6
1:20.5 1:20.7 1:20.3 1:19.4 1:18.2
Wednesday Sep 2, 2015 #
5 PM
running 1:05:33 [3] 14.0 km (4:41 / km)
shoes: MT 10 V2
2.5km track
jacks loop
1.5km track
jacks loop
1.5km track
Tuesday Sep 1, 2015 #
5 AM
running hills 32:55 [4] 7.0 km (4:42 / km) +170m 4:12 / km
shoes: MT 10 V2
7 x hills on Bower Road
started easy, but did pick it up for a could of them
2:04.6 1:59.5 1:58.9 1:49.4 1:52.9
1:54.8 1:43.7
started easy, but did pick it up for a could of them
2:04.6 1:59.5 1:58.9 1:49.4 1:52.9
1:54.8 1:43.7
6 PM
running 47:31 [3] 10.5 km (4:32 / km) +120m 4:17 / km
shoes: MT 10 V2
Had to run from home was late back from town!
Headed up the green belt to look for a Strava segment I had lost! Didn't get it back as it was too dark to race and I had to dodge Mnt Bikes and their bright lights.
Headed home on the road worked a 2km stretch 7:25 and 1km at home 3:45.
Headed up the green belt to look for a Strava segment I had lost! Didn't get it back as it was too dark to race and I had to dodge Mnt Bikes and their bright lights.
Headed home on the road worked a 2km stretch 7:25 and 1km at home 3:45.
Monday Aug 31, 2015 #
5 PM
running 52:11 [3] 11.0 km (4:45 / km)
shoes: MT 10 V2
From the club up Riverside over to Bowwood
back through Claremond and the River
back through Claremond and the River