Training Log Archive: Coach.dionIn the 7 days ending Jun 17, 2018:
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Sunday Jun 17, 2018 #
5 PM
running 1:07:57 [3] 12.6 km (5:24 / km) +350m 4:44 / km
shoes: Primus
ran from Mom and Dad's
to Forest and Mnt bike track to Cecila
down gravel as it was dark and then down road
raining and wet...
to Forest and Mnt bike track to Cecila
down gravel as it was dark and then down road
raining and wet...
Saturday Jun 16, 2018 #
8 AM
running long 1:51:02 [3] 23.0 km (4:50 / km) +380m 4:28 / km
shoes: Vivo EVA
ran with Doc Rich from Lakeside
to Ou Kaapse Weg up (slow up)
down 4:45
left turn through Golf Course 4:45
main road back 4:35
last 3km 3:57
to Ou Kaapse Weg up (slow up)
down 4:45
left turn through Golf Course 4:45
main road back 4:35
last 3km 3:57
Thursday Jun 14, 2018 #
6 AM
Skipping 4:49 [3]
600 jumps
5 PM
running intervals 57:16 [5] 12.0 km (4:46 / km)
shoes: Vivo EVA
warmup to Lady Anne 3.8km 19:21
10 x 300 hard 200 easy
pace +_ 3:30-3:40
5:00-5:15
warm down 3.3km back 17:21
10 x 300 hard 200 easy
pace +_ 3:30-3:40
5:00-5:15
warm down 3.3km back 17:21
Wednesday Jun 13, 2018 #
5 PM
running 49:44 [2] 9.5 km (5:14 / km)
shoes: Vivo EVA
easy loop around Ronderbosch common and all
Skipping 4:56 [3]
600 jumps
Tuesday Jun 12, 2018 #
5 PM
running intervals 52:10 [5] 12.1 km (4:19 / km)
shoes: Primus
5km warm up 25:01
4min hard 1.15km pace about 3:30
5min rest
5 x 4:36 15% slower, 45sec rest
pace about 3:45
4min hard 1.15km pace about 3:30
5min rest
5 x 4:36 15% slower, 45sec rest
pace about 3:45
Monday Jun 11, 2018 #
6 AM
Skipping 4:57 [3]
skipping 600 jumps
5 PM
running 46:44 [3] 8.3 km (5:38 / km) +240m 4:55 / km
shoes: Primus
easy loop through the Animal encloser, windy corner and down R/Mem