Training Log Archive: Coach.dionIn the 7 days ending Nov 29, 2015:
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| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||
Sunday Nov 29, 2015 #
7 AM
running 14:17 [3] 3.0 km (4:46 / km)
shoes: NB 610
easy loop through the park
3 PM
cycling 2:09:53 [3] 50.0 km (23.1 kph)
Over Nek to Chappies and home on the main rd
Saturday Nov 28, 2015 #
7 AM
running race 36:53 [5] 10.0 km (3:41 / km)
shoes: NB 610
Edgemead race
18:40 18:13
18:40 18:13
8 AM
running 12:00 [3] 2.5 km (4:48 / km)
shoes: NB 610
warm down with paul quinton
Friday Nov 27, 2015 #
5 AM
running 14:46 [1] 3.0 km (4:55 / km)
shoes: NB 910
morning run to main and back from lights
Thursday Nov 26, 2015 #
5 PM
running warm up/down 24:06 [2] 5.0 km (4:49 / km)
shoes: Vivo Road
warmup to subway
running 10:35 [3] 2.6 km (4:04 / km)
shoes: Vivo Road
6 x fast slow 200's
fast 41-42
flow 60-65 (240m)
fast 41-42
flow 60-65 (240m)
Wednesday Nov 25, 2015 #
5 PM
running 14:05 [2] 3.0 km (4:42 / km)
shoes: Vivo Road
easy from home the short 3km look
Tuesday Nov 24, 2015 #
5 PM
running hills 43:34 [3] 8.8 km (4:57 / km) +150m 4:34 / km
shoes: Vivo Road
12 hills for coach
OK I didn't run them all annd those I ran I ran easy... but the boys ran well and works hard.
every hill was different!
OK I didn't run them all annd those I ran I ran easy... but the boys ran well and works hard.
every hill was different!
Monday Nov 23, 2015 #
5 PM
running 27:20 [2] 5.5 km (4:58 / km) +90m 4:36 / km
shoes: Inov-8
To Subway
into forest and out at R/Mem rd and back to club
into forest and out at R/Mem rd and back to club