Training Log Archive: Coach.dionIn the 7 days ending Jul 8, 2018:
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Sunday Jul 8, 2018 #
3 PM
running 30:55 [2] 6.0 km (5:09 / km)
shoes: Primus SG
easy through the green belt
met Mat, so chatted for 20 min and ran back...
was planning longer run, but legs not fresh after yesterday
met Mat, so chatted for 20 min and ran back...
was planning longer run, but legs not fresh after yesterday
Saturday Jul 7, 2018 #
10 AM
running race 1:28:31 [5] 21.1 km (4:12 / km)
shoes: Vivo EVA
OK it wasn't really a race, just a tempo run, but for me it turned into a race.
20:12
20:44
20:50, had blown at about 12-13
8:48 2km
4:30
4:11
4:08
5:05 1.1km
ran from home feeling good, but I was a little fast, ran only 5km over 4:15
20:12
20:44
20:50, had blown at about 12-13
8:48 2km
4:30
4:11
4:08
5:05 1.1km
ran from home feeling good, but I was a little fast, ran only 5km over 4:15
2 PM
running hills 1:28:58 [3] 15.3 km (5:49 / km) +480m 5:02 / km
shoes: Primus
run up round the dams (did start from the top car park)
ran with Chris Soles kids
ran with Chris Soles kids
Thursday Jul 5, 2018 #
5 PM
running intervals 33:31 [3] 7.0 km (4:47 / km)
shoes: Primus
4km warmup 21:47
3 x 1km long rest just tempo pace
3:56 3:54 3:52
3 x 1km long rest just tempo pace
3:56 3:54 3:52
Wednesday Jul 4, 2018 #
5 PM
running 38:12 [3] 7.7 km (4:58 / km)
shoes: Vivo EVA
easy loop through the subway and past the folks
down and back along the river
down and back along the river
Tuesday Jul 3, 2018 #
5 PM
running 22:58 [3] 5.0 km (4:36 / km)
shoes: Primus
easy short warmup round UCT 3.3km 17:42
8 x 200
39.6 40.5 39.1 39.9
38.4 39.6 38.5 40.4
long rest, just stretching the legs
8 x 200
39.6 40.5 39.1 39.9
38.4 39.6 38.5 40.4
long rest, just stretching the legs
Monday Jul 2, 2018 #
5 PM
running 18:17 [2] 3.3 km (5:32 / km)
shoes: Primus
rest week
jog around UCT
jog around UCT