Training Log Archive: Coach.dionIn the 7 days ending Jul 9, 2017:
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Sunday Jul 9, 2017 #
12 PM
running long 2:03:22 [3] 27.0 km (4:34 / km) +290m 4:20 / km
shoes: Vivo EVA
loops from home keeping it flattish
hill loop to warmup and then Strava tempo! to lights, Rust 'n Vreda, Parish, Lady's Mile, down to Strawberry, then a wet and slippery GB to Penny Lane, loop round to Nova Constantia, up to Pear Lane Southern Cross home!
hill loop to warmup and then Strava tempo! to lights, Rust 'n Vreda, Parish, Lady's Mile, down to Strawberry, then a wet and slippery GB to Penny Lane, loop round to Nova Constantia, up to Pear Lane Southern Cross home!
Saturday Jul 8, 2017 #
9 AM
running long 2:06:03 [4] 17.3 km (7:17 / km) +1110m 5:31 / km
shoes: Salming trail
From the Nek up the single track to turn 24:30
Smuts to Nursery 9:01
on to Skeleton 5:25
to Maclears 21:06
60:02
back, took the road down
then 1 x loop of the first single track 12:23
Smuts to Nursery 9:01
on to Skeleton 5:25
to Maclears 21:06
60:02
back, took the road down
then 1 x loop of the first single track 12:23
Friday Jul 7, 2017 #
6 AM
running 18:49 [3] 3.3 km (5:42 / km)
shoes: NB 610
secret training...
ok I'm pulling a tire, I just jog from home down to the field for a couple of laps before heading home!
hoping to up this to 5km in time and maybe do it twice a week at 5:00/km (need to work on my speed)
ok I'm pulling a tire, I just jog from home down to the field for a couple of laps before heading home!
hoping to up this to 5km in time and maybe do it twice a week at 5:00/km (need to work on my speed)
1 PM
Swimming 9:45 [2] 0.5 km (19:30 / km)
20 lengths long street VA
Thursday Jul 6, 2017 #
6 AM
cycling 19:47 [3] 10.0 km (30.3 kph)
on the watt bike
level 7
watts 171Ave
level 7
watts 171Ave
5 PM
running 27:47 [3] 6.0 km (4:38 / km)
shoes: Vivo EVA
5km subway warmup
2 x 200m to stretch the legs out
40-37sec
2 x 200m to stretch the legs out
40-37sec
Wednesday Jul 5, 2017 #
5 PM
running 31:56 [2] 6.2 km (5:09 / km)
shoes: Vivo EVA
easy run past sports center and through subway
Tuesday Jul 4, 2017 #
6 AM
cycling 19:32 [3] 10.0 km (30.7 kph)
on the watt bike
level 7
ave 167 watt
level 7
ave 167 watt
5 PM
running 28:44 [3] 6.0 km (4:47 / km)
shoes: Vivo EVA
5km warm up and 5 x 200m
just to stretch the legs out #restweek
37-40sec
just to stretch the legs out #restweek
37-40sec
Monday Jul 3, 2017 #
6 AM
cycling 19:47 [3] 10.0 km (30.3 kph)
watt bike
level 7
163 watt ave
level 7
163 watt ave
6 PM
running 32:08 [2] 6.0 km (5:21 / km)
shoes: Vivo EVA
easy through the subway and 4 x 50