Training Log Archive: Coach.dionIn the 7 days ending Apr 30, 2017:
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Sunday Apr 30, 2017 #
running tempo 54:49 [4] 12.0 km (4:34 / km)
shoes: NB 10v2
but they turned into the GB and I headed up Brommisvlei fast, after a loop in the GB I worked up Klassens, and headed to Silverhurst.
Also picked up the pace on my way home
Saturday Apr 29, 2017 #
running long 2:06:51 [3] 18.0 km (7:03 / km) +800m 5:46 / km
shoes: Salming trail
then on to Skeleton and up
loop round to Nursery and down
back home
hot
Friday Apr 28, 2017 #
running 14:50 [2] 3.0 km (4:57 / km)
shoes: Altra Paradgm
Thursday Apr 27, 2017 #
running long 1:43:22 [3] 23.0 km (4:30 / km) +150m 4:21 / km
shoes: Altra Paradgm
Wednesday Apr 26, 2017 #
Swimming 19:28 [2] 1.0 km (19:28 / km)
running warm up/down 24:17 [2] 5.0 km (4:51 / km)
shoes: Vivo Trail 2015
running intervals 9:43 [5] 3.0 km (3:14 / km)
shoes: Vivo Trail 2015
500, 400, 300, 200, 100, then back up
1:40 1:18 0:58 0:37 0:16
0:17 0:36 0:57 1:18 1:41
running tempo 11:13 [4] 3.0 km (3:44 / km)
shoes: Vivo Trail 2015
Tuesday Apr 25, 2017 #
Swimming 18:29 [2] 1.0 km (18:29 / km)
running 1:07:00 [3] 12.3 km (5:27 / km) +350m 4:46 / km
shoes: Salming trail
started with the guys for an easy Jacks, then headed on to Plumpudding hill and back to the club in the dark
Monday Apr 24, 2017 #
running warm up/down 23:50 [2] 4.7 km (5:04 / km)
shoes: Altra Paradgm
running hills 25:41 [5] 5.8 km (4:26 / km) +250m 3:39 / km
shoes: Altra Paradgm
1:46 1:43 1:43 1:44 1:45 1:50 1:55
1:35 1:30 1:30 1:31 1:30 1:34 1:40