Training Log Archive: Coach.dionIn the 7 days ending Oct 4, 2015:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Oct 4, 2015 #
7 AM
running tempo 43:07 [4] 10.0 km (4:19 / km)
shoes: NB 610
easy out up to Lady's Mile Garage and on to Parish, 5km 23:55
on the Venis, Bromisvlie and km loop at home, 5km 19:13
on the Venis, Bromisvlie and km loop at home, 5km 19:13
Saturday Oct 3, 2015 #
6 AM
running long 2:25:51 [4] 18.4 km (7:56 / km) +1100m 6:06 / km
shoes: Vivo Trail 2015
ran from the Nek up the Macleas and onto Platteklip, then back!
it was cold and wet was supporting/watching UTCT
it was cold and wet was supporting/watching UTCT
Friday Oct 2, 2015 #
running tempo 21:06 [3] 5.0 km (4:13 / km)
shoes: Inov-8
Morning run to Kendal and back on Main, did try and run a couple of km at marathon pace...
Thursday Oct 1, 2015 #
5 PM
running warm up/down 18:14 [2] 3.8 km (4:48 / km)
shoes: Inov-8
warm up sub way and the R/Mem hill, half way up
6 PM
running hills 21:20 [5] 5.0 km (4:16 / km) +250m 3:25 / km
shoes: Inov-8
7 x 90sec hill (1 x 10sec hill to get to 5km)
running warm up/down 9:28 [2] 2.2 km (4:18 / km)
shoes: Inov-8
back to the club, did pick the pace up for 500m on the way back
Wednesday Sep 30, 2015 #
5 PM
running 38:01 [2] 8.0 km (4:45 / km)
shoes: Five Finger KSO Black
Easy to the lights, and back from the river through the park.
Tuesday Sep 29, 2015 #
5 PM
running 14:59 [3] 4.0 km (3:45 / km)
shoes: Five Finger KSO Black
3km warm up (tempo) on the track then
strides, 10 x 100m
0:18.3 0:18.2 0:18.8 0:18.6 0:18.6
0:18.2 0:18.6 0:18.9 0:18.6 0:18.4
little bit of rhythm coming back
strides, 10 x 100m
0:18.3 0:18.2 0:18.8 0:18.6 0:18.6
0:18.2 0:18.6 0:18.9 0:18.6 0:18.4
little bit of rhythm coming back
Monday Sep 28, 2015 #
5 PM
running 25:38 [2] 5.3 km (4:50 / km)
shoes: Vivo Road
easy to subway and back through UCT