Training Log Archive: Coach.dionIn the 7 days ending Jul 30, 2017:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Jul 30, 2017 #
running long 1:53:18 [3] 16.5 km (6:52 / km) +730m 5:37 / km
shoes: Salming trail
to Cecelia
to Nursery
up 17:18
down and home
Saturday Jul 29, 2017 #
running tempo 1:58:50 [4] 30.0 km (3:58 / km)
shoes: Vivo EVA
then out to The Twelve Apostles and back
Friday Jul 28, 2017 #
running hills 19:16 [3] 4.0 km (4:49 / km) +90m 4:20 / km
shoes: Vivo EVA
need a little more climbing
Thursday Jul 27, 2017 #
running warm up/down 23:59 [2] 5.0 km (4:48 / km)
shoes: Vivo EVA
running intervals 16:37 [4] 5.0 km (3:19 / km)
shoes: Vivo EVA
very steady 39-40 sec
running warm up/down 9:50 [2] 2.0 km (4:55 / km)
shoes: Vivo EVA
Wednesday Jul 26, 2017 #
running hills 1:12:13 [4] 13.0 km (5:33 / km) +560m 4:34 / km
shoes: Salming trail
up 6:29 down 4:46
up 6:25
then up single track to Block house (all the way)
then down on the gravel road (faster than easy)
to R/men and down into UCT
Tuesday Jul 25, 2017 #
running warm up/down 17:09 [2] 3.5 km (4:54 / km)
shoes: Vivo EVA
running intervals 21:08 [5] 6.0 km (3:31 / km)
shoes: Vivo EVA
3:35 3:32
3:34 3:26
3:31 3:27
maybe I should have tried the next 2, but... not feeling it so better to rest...
running warm up/down 17:58 [2] 4.0 km (4:30 / km)
shoes: Vivo EVA
ended up being a little like a tempo run...
Monday Jul 24, 2017 #
running 59:15 [2] 12.0 km (4:56 / km)
shoes: Vivo EVA
loop through Rondebosch