Training Log Archive: Coach.dionIn the 7 days ending Jun 11, 2017:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||
|
|
|
|
|
|
| |||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||
Sunday Jun 11, 2017 #
running long 2:56:59 [2] 17.5 km (10:07 / km) +1220m 7:30 / km
shoes: Salming trail
so we headed out on the pipe track from Kloof Nek
up Kasteels
Valley of the Red Gods
to Cable station and back
Down Platteklip
right to Devils and down
over road onto Deer Park trails
back to Kloof Nek
Swimming 9:53 [2] 0.5 km (19:46 / km)
Saturday Jun 10, 2017 #
running long 2:25:04 [3] 31.0 km (4:41 / km) +500m 4:20 / km
shoes: Vivo EVA
back round to Nova Constantia
up to the Nek
through to K'Bosch, lower path to Cecelia
home through Green Belts
Friday Jun 9, 2017 #
running 17:12 [3] 3.0 km (5:44 / km)
shoes: NB 610
pulling my tire... tire is a little light so she is bouncing around a bit, will fatten her up
Thursday Jun 8, 2017 #
Swimming 9:39 [2] 0.5 km (19:18 / km)
running warm up/down 24:30 [2] 5.0 km (4:54 / km)
shoes: Vivo EVA
running intervals 19:50 [5] 6.0 km (3:18 / km)
shoes: Vivo EVA
81 81 80 79 80
79 79 79 79 78
79 78 79 78 75
Wednesday Jun 7, 2017 #
running 24:11 [2] 5.0 km (4:50 / km)
shoes: Vivo EVA
running 53:57 [3] 10.3 km (5:14 / km)
shoes: Vivo EVA
Tuesday Jun 6, 2017 #
Swimming 9:30 [2] 0.5 km (19:00 / km)
20 lengths long street VA
running hills 1:02:21 [5] 13.0 km (4:48 / km) +330m 4:15 / km
shoes: Vivo EVA
10 x short steep hills working on style and strength
the 8 x long hill loops also steep, so not after speed, just control on the form
Monday Jun 5, 2017 #
Swimming 19:30 [2] 1.0 km (19:30 / km)
running 56:38 [2] 11.0 km (5:09 / km)
shoes: Vivo EVA