Training Log Archive: Coach.dionIn the 7 days ending Sep 20, 2015:
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| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||
Sunday Sep 20, 2015 #
7 AM
cycling 1:45:00 [3] 27.5 km (15.7 kph)
supporting Cape Town marathon
12 PM
running 47:27 [3] 10.3 km (4:36 / km) +160m 4:16 / km
shoes: Vivo Road
Up through Green Belts loop and back
Saturday Sep 19, 2015 #
7 AM
running 53:32 [3] 11.3 km (4:44 / km)
shoes: MT 10 V2
up GB loop back
Friday Sep 18, 2015 #
5 AM
running 25:00 [2] 5.3 km (4:43 / km)
shoes: NB 610
Morning loop up to Kendal
Thursday Sep 17, 2015 #
5 PM
running 28:39 [3] 6.5 km (4:24 / km)
shoes: MT 10 V2
short warmup over bridge
then 4 x 1000 at marathon pace
3:57.7
3:56.3
3:52.2
4:14.3
then 4 x 1000 at marathon pace
3:57.7
3:56.3
3:52.2
4:14.3
Wednesday Sep 16, 2015 #
7 AM
running 49:54 [3] 10.1 km (4:56 / km) +190m 4:31 / km
shoes: Vivo trail
up through the Green Belts to Kirstenbosch and back
Tuesday Sep 15, 2015 #
5 PM
running warm up/down 28:36 [2] 6.0 km (4:46 / km)
shoes: Vivo trail
warmup to subway and 1km warmdown on the track
6 PM
running intervals 14:21 [4] 4.0 km (3:35 / km)
shoes: Vivo trail
4 x 1km on thrack long rest
3:39 3:39 3:27 3:36
3:39 3:39 3:27 3:36
Monday Sep 14, 2015 #
running 29:37 [3] 6.0 km (4:56 / km)
shoes: NB 610
easy run through the subway