Training Log Archive: Coach.dionIn the 7 days ending Oct 14, 2018:
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Sunday Oct 14, 2018 #
9 AM
running long 1:58:11 [4] 21.1 km (5:36 / km) +690m 4:49 / km
shoes: Primus
ran home from Gun Run
OK i only started at Kloof Nek
Gravel road through Deer Park to Newlands Kirstenbosch and down GB from Cecelia
OK i only started at Kloof Nek
Gravel road through Deer Park to Newlands Kirstenbosch and down GB from Cecelia
Saturday Oct 13, 2018 #
9 AM
running 53:34 [5] 13.0 km (4:07 / km)
ahr:152 max:166
Constantia Main Rust en Vreda to Parish, loop to Ladies Mile and home from Jeff Coat.
10km tempo in 39:46
10km tempo in 39:46
Thursday Oct 11, 2018 #
5 PM
running intervals 36:11 [3] 8.0 km (4:31 / km)
shoes: Vivo EVA
5km warm up 24:45
3x 1000m getting faster
3:58 3:49 3:37
3x 1000m getting faster
3:58 3:49 3:37
Wednesday Oct 10, 2018 #
5 PM
running 39:20 [2] 7.4 km (5:19 / km)
shoes: Vivo EVA
in to forest
over wooden bridge
out and back to the club 2 laps with tire
over wooden bridge
out and back to the club 2 laps with tire
Tuesday Oct 9, 2018 #
5 PM
running intervals 33:26 [4] 7.6 km (4:24 / km)
shoes: Primus
5km warm up 24:04
8 x 200m long rest
39.4 37.2 36.2 35.7
35.7 35.6 35.4 36.7
then a couple of laps warm down pulling a tire
8 x 200m long rest
39.4 37.2 36.2 35.7
35.7 35.6 35.4 36.7
then a couple of laps warm down pulling a tire
Monday Oct 8, 2018 #
5 PM
running 34:32 [3] 7.0 km (4:56 / km)
shoes: Primus
EASY through the subway, then a little quicker back
2 laps with the tire
2 laps with the tire