Training Log Archive: Coach.dionIn the 7 days ending Jul 22, 2018:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Jul 22, 2018 #
7 AM
running 56:17 [3] 10.5 km (5:22 / km) +200m 4:54 / km
shoes: Primus SG
up green belts to kirstenbosch GB, loop and back
Saturday Jul 21, 2018 #
6 AM
running long 2:34:10 [3] 31.0 km (4:58 / km) +500m 4:36 / km
shoes: Vivo EVA
up past Chart Farm loop round to Top gate
in forest at Cecelia, loops round to top track and to Nek
Down to Nova, loop to Bergvleit and home
in forest at Cecelia, loops round to top track and to Nek
Down to Nova, loop to Bergvleit and home
Thursday Jul 19, 2018 #
5 PM
running intervals 1:14:23 [5] 17.0 km (4:23 / km)
shoes: Vivo EVA
3.5km warm up 17:43
2.5km 10:32 MP
2km 7:41 Half pace
1.5km 10km pace 5:41
1km fast 3:28
2.4km 9:57 MP
4km warm down 19:18
2.5km 10:32 MP
2km 7:41 Half pace
1.5km 10km pace 5:41
1km fast 3:28
2.4km 9:57 MP
4km warm down 19:18
Wednesday Jul 18, 2018 #
6 PM
running 1:07:00 [3] 12.4 km (5:24 / km) +250m 4:55 / km
shoes: Primus
wait for it...
through the forest to Kirstenbosch, out the bottom gate and back to club, first forest run in 8 months
through the forest to Kirstenbosch, out the bottom gate and back to club, first forest run in 8 months
Tuesday Jul 17, 2018 #
5 PM
running 46:25 [3] 11.0 km (4:13 / km)
shoes: Primus
5km warm up to subway 25:26
30 x 200m with 30 sec rest
all around the 40-41sec mark
30 x 200m with 30 sec rest
all around the 40-41sec mark
Monday Jul 16, 2018 #
5 PM
running 44:56 [3] 8.6 km (5:13 / km) +250m 4:34 / km
shoes: Primus
up the animal hill
windy corner and down the road
couple of drills on the field... need to increase the number
windy corner and down the road
couple of drills on the field... need to increase the number