Training Log Archive: Coach.dionIn the 7 days ending Jun 3, 2018:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Jun 3, 2018 #
12 PM
running long 1:12:23 [3] 14.0 km (5:10 / km) +240m 4:46 / km
shoes: Primus
easy up through the green belts, loop about the Kirstenbosh GB before heading the Cecelia and on the gravel rd to the waterfall and down.
SC GB down
SC GB down
Saturday Jun 2, 2018 #
7 AM
running race 39:46 [5] 10.0 km (3:59 / km)
shoes: Vivo EVA
UWC 10km race, windy morning out...
took the pace for one of my athletes who was looking to break 40 for the first time:
4:08 3:50 3:49 3:49 3:52
3:57 4:04 3:55 3:57 3:54
the start was hard with so many slow people ahead, but we just started slow and weaved through the masses
km 5 and 6 very windy and with 3 guys (one was my lady) behind me I was blown... left it to the others to help her through (39:08) i fought the wind on my own for km 7 and a bit before we turned.
happy with the finish
took the pace for one of my athletes who was looking to break 40 for the first time:
4:08 3:50 3:49 3:49 3:52
3:57 4:04 3:55 3:57 3:54
the start was hard with so many slow people ahead, but we just started slow and weaved through the masses
km 5 and 6 very windy and with 3 guys (one was my lady) behind me I was blown... left it to the others to help her through (39:08) i fought the wind on my own for km 7 and a bit before we turned.
happy with the finish
Thursday May 31, 2018 #
5 PM
running 26:42 [3] 5.5 km (4:51 / km)
shoes: Vivo EVA
easy down to the sub way
then tempo back 2 sections at race pace
sub 40 is going to be hard work
then tempo back 2 sections at race pace
sub 40 is going to be hard work
Wednesday May 30, 2018 #
5 PM
running 42:21 [3] 8.2 km (5:10 / km)
shoes: Primus
easy loop past Sports centre through subway
turned right and down Van Reenen
down to park and river back to club
turned right and down Van Reenen
down to park and river back to club
Tuesday May 29, 2018 #
5 PM
running intervals 27:08 [4] 6.0 km (4:31 / km)
shoes: Primus
4km warm up 19:49
8 x 200m long rest
39.1, 39.5, 37.3, 39.4
37.3, 39.1, 37.3, 40.5
1 lap warm down
8 x 200m long rest
39.1, 39.5, 37.3, 39.4
37.3, 39.1, 37.3, 40.5
1 lap warm down
Monday May 28, 2018 #
5 PM
running 28:12 [2] 5.3 km (5:19 / km)
shoes: Vivo EVA
rest week...
Taper week...
so not much
up past the sports centre down Princess Anne, Dean to the canal and back
lots of water
Taper week...
so not much
up past the sports centre down Princess Anne, Dean to the canal and back
lots of water