Training Log Archive: Coach.dionIn the 7 days ending Jun 24, 2018:
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| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||
Sunday Jun 24, 2018 #
10 AM
running long 1:36:55 [3] 20.0 km (4:51 / km) +250m 4:34 / km
shoes: Primus
long road run Tulbagh
Saturday Jun 23, 2018 #
7 AM
running warm up/down 8:01 [2] 1.5 km (5:21 / km)
shoes: Primus
warm up down to the start
8 AM
running race 1:26:53 [5] 14.3 km (6:05 / km) +390m 5:21 / km
shoes: Primus
Theuniskraal Trail race
very slow on the hills, both up and more so down, had to be careful on the technical stuf
very slow on the hills, both up and more so down, had to be careful on the technical stuf
9 AM
running 7:22 [2] 1.1 km (6:42 / km)
shoes: Primus
warm down back on route looking for Peanut who followed me a bit, but he had found his way back to Dawn
Thursday Jun 21, 2018 #
6 AM
Skipping 4:47 [3]
skipping 600 jumps
5 PM
running intervals 50:37 [5] 11.0 km (4:36 / km)
shoes: NB 10v2
5km warm up 24.54
10 x 400m with 50sec job in-between
89 - 87 still slow
little warm down to reach 11
10 x 400m with 50sec job in-between
89 - 87 still slow
little warm down to reach 11
Wednesday Jun 20, 2018 #
6 AM
Skipping 4:51 [3]
skipping 600 jumps
5 PM
running 44:53 [2] 9.0 km (4:59 / km)
shoes: NB 10v2
easy loop
through subway right, down to park, down river to Claremont. PnP bridge and next to railway line back
through subway right, down to park, down river to Claremont. PnP bridge and next to railway line back
Tuesday Jun 19, 2018 #
5 PM
running 52:10 [3] 12.3 km (4:14 / km)
shoes: NB 10v2
3.4km warm up around UCT 16:58
5min TT only 1.45km (pace +_ 3:33)
5min rest
5 x 6min 30sec rest (pace 3:50-3:55)
5min TT only 1.45km (pace +_ 3:33)
5min rest
5 x 6min 30sec rest (pace 3:50-3:55)
Monday Jun 18, 2018 #
5 PM
running 49:45 [3] 10.0 km (4:59 / km)
shoes: Vivo EVA
easy 10 from the club
river run... so up riverside around and down the otherside of the river.
river run... so up riverside around and down the otherside of the river.