Training Log Archive: Coach.dionIn the 7 days ending May 20, 2018:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||
Sunday May 20, 2018 #
2 PM
running tempo 38:41 [3] 8.5 km (4:33 / km)
shoes: Vivo EVA
from home on the road the whole way,
To Parish
Ladies Mile tempo from here
Kendal
Boundary and home
To Parish
Ladies Mile tempo from here
Kendal
Boundary and home
Saturday May 19, 2018 #
7 AM
running long 1:07:11 [3] 14.0 km (4:48 / km)
shoes: Primus
Ran from Peddlers on the single tracks to Tokia loop and back
Friday May 18, 2018 #
11 PM
Skipping 3:56 [3]
skipping 500 jumps before midnight
Thursday May 17, 2018 #
8 AM
Skipping 7:36 [3]
skipping 1000 jumps
9 AM
running 24:56 [2] 5.0 km (4:59 / km)
shoes: Primus
day off work, easy run through GB
5 PM
running hills 44:31 [4] 8.6 km (5:11 / km) +240m 4:33 / km
shoes: Vivo EVA
3km warmup and hills at R/Mem
120sec, 90, 60, 50, 40, 30, 20,
120 up, 10, up 60, 60 up no downs with these.
120sec, 90, 60, 50, 40, 30, 20,
120 up, 10, up 60, 60 up no downs with these.
Wednesday May 16, 2018 #
5 AM
Skipping 5:25 [3]
skipping 700 jumps
5 PM
running 33:48 [3] 6.1 km (5:32 / km)
shoes: Vivo EVA
easy through the subway
Tuesday May 15, 2018 #
5 AM
Skipping 5:29 [3]
skipping 700 jumps
5 PM
running intervals 53:56 [4] 11.0 km (4:54 / km)
shoes: Vivo EVA
3.5km warm up 18:14
Boshoff session
2 x 1.5km 5:50 5:57
2 x 500m 1:55 2:06
3.5km warm down 19:52
Boshoff session
2 x 1.5km 5:50 5:57
2 x 500m 1:55 2:06
3.5km warm down 19:52
Monday May 14, 2018 #
5 AM
Skipping 3:55 [3]
skipping 500 jumps
5 PM
running hills 43:12 [3] 7.7 km (5:37 / km) +200m 4:58 / km
shoes: Primus
through the animal enclosure
windy corner and down R/mem
windy corner and down R/mem