Training Log Archive: Coach.dionIn the 7 days ending Jul 15, 2018:
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Sunday Jul 15, 2018 #
10 AM
running 1:21:53 [3] 14.6 km (5:37 / km) +330m 5:02 / km
shoes: Primus SG
from home up through green belts
loop at top kirstenbosch GB
loop in cecelia
then water loop in Cecelia
Green Belts down
loop at top kirstenbosch GB
loop in cecelia
then water loop in Cecelia
Green Belts down
Saturday Jul 14, 2018 #
10 AM
running long 2:05:01 [3] 27.0 km (4:38 / km) +310m 4:23 / km
shoes: Vivo EVA
ran from Tokia, Trail and Tar
up Ou Kaapse Weg
Golf course
Main and back
up Ou Kaapse Weg
Golf course
Main and back
Thursday Jul 12, 2018 #
5 PM
running intervals 1:00:22 [5] 13.4 km (4:30 / km)
shoes: Vivo EVA
warm up to Lady Ann 3.8km 19:53
6 x 500m 10km pace 500m MP
1:53 1:51 1:52 1:51 1:50 1:53 10km pace
2:06 2:04 2:04 2:07 2:07 2:05 MP
6 x 500m 10km pace 500m MP
1:53 1:51 1:52 1:51 1:50 1:53 10km pace
2:06 2:04 2:04 2:07 2:07 2:05 MP
Wednesday Jul 11, 2018 #
5 PM
running hills 45:38 [3] 8.3 km (5:30 / km) +120m 5:08 / km
shoes: Primus
loop up the animal hill
windy corner and back,
I promise this mid week run will get longer as I get stronger
windy corner and back,
I promise this mid week run will get longer as I get stronger
Tuesday Jul 10, 2018 #
5 PM
running intervals 1:14:38 [5] 17.0 km (4:23 / km)
shoes: Vivo EVA
3.5km warm up 18:09
2.5km 10:34 MP
2km 7:58 Half pace
1.5km 10km pace
1km fast 3:27
2.4km 9:57 MP
4km warm down 18:49
2.5km 10:34 MP
2km 7:58 Half pace
1.5km 10km pace
1km fast 3:27
2.4km 9:57 MP
4km warm down 18:49
Monday Jul 9, 2018 #
5 PM
running 44:20 [3] 9.0 km (4:56 / km)
shoes: Primus
LITTLE LOOP AROUND RONDERBOSCH
4 X 50M
4 X 50M