Training Log Archive: Coach.dionIn the 7 days ending Aug 20, 2017:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Aug 20, 2017 #
1 PM
running hills 2:01:12 [5] 24.5 km (4:57 / km) +800m 4:15 / km
ahr:141 max:163 shoes: Vivo EVA
ran to Price Drive for hills 20:19
running with a full pack so time a little slow, oh it was also hot and dry!
Up 8:57 down 7:07
Up 8:55 down 6:57
Up 9:07 down 7:04
Up 9:08 down 7:17
Up 9:27 down 7:04
back home 19:44
running with a full pack so time a little slow, oh it was also hot and dry!
Up 8:57 down 7:07
Up 8:55 down 6:57
Up 9:07 down 7:04
Up 9:08 down 7:17
Up 9:27 down 7:04
back home 19:44
Saturday Aug 19, 2017 #
7 AM
running long 2:42:15 [3] 17.0 km (9:33 / km) +1200m 7:03 / km
shoes: Salming trail
met Chantel and Katya at the Nek and we headed out to watch a bit of Puffer.
Up Vlakenburg and then on route to Elephants Eye and back
just easy and fun
Up Vlakenburg and then on route to Elephants Eye and back
just easy and fun
Friday Aug 18, 2017 #
5 AM
running 33:46 [4] 7.0 km (4:49 / km) +160m 4:20 / km
shoes: NB 610
7 x morning Hills
started just over 2:00 and ended just under
started just over 2:00 and ended just under
Thursday Aug 17, 2017 #
5 PM
running warm up/down 24:37 [2] 5.0 km (4:55 / km)
shoes: Vivo EVA
warm up to the subway
6 PM
running 32:01 [4] 8.5 km (3:46 / km)
shoes: Vivo EVA
4 x 500
1:48 1:46 1:48 1:48
5 x 400
86 86 87 88 87
5 x 300
64 65 66 65 66
3km tempo
12:02
calf still sore so no fast running
1:48 1:46 1:48 1:48
5 x 400
86 86 87 88 87
5 x 300
64 65 66 65 66
3km tempo
12:02
calf still sore so no fast running
Wednesday Aug 16, 2017 #
5 PM
running 1:13:36 [3] 14.0 km (5:15 / km) +200m 4:54 / km
shoes: Vivo EVA
loop up eden over foot bridge
Bishopscourt back
Bishopscourt back
Tuesday Aug 15, 2017 #
5 PM
running hills 1:10:10 [4] 15.0 km (4:41 / km) +200m 4:23 / km
shoes: Vivo EVA
warm up to Boshoff
6 x 500m hill end of Boshoff
Calf still sore so didn't run hard, just controlled
about 2:15 up and same down (hill +_22m climb)
6 x 500m hill end of Boshoff
Calf still sore so didn't run hard, just controlled
about 2:15 up and same down (hill +_22m climb)
Monday Aug 14, 2017 #
5 PM
running 55:49 [3] 11.0 km (5:04 / km)
shoes: Vivo EVA
easy loop from the club