Training Log Archive: Coach.dionIn the 7 days ending Nov 18, 2018:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Nov 18, 2018 #
1 PM
running 1:02:46 [3] 14.0 km (4:29 / km)
shoes: Vivo EVA
easy out to Parish, Ducket, down Silverhurst, Peddlers, down ladies Mile
back boundary last 6 at MP
back boundary last 6 at MP
Saturday Nov 17, 2018 #
7 AM
running long 2:06:05 [3] 25.0 km (5:03 / km) +850m 4:19 / km
shoes: Primus
run from Trail and Tar to the mast
to start 11:21
up gravel 30:00
up road 29:47
down 21:33
down 24:30
back 8:51
to start 11:21
up gravel 30:00
up road 29:47
down 21:33
down 24:30
back 8:51
Friday Nov 16, 2018 #
6 AM
Swimming 22:15 [3] 1.1 km (20:14 / km)
morning canal swim
Thursday Nov 15, 2018 #
5 PM
running 27:16 [3] 6.0 km (4:33 / km)
shoes: Vivo EVA
5km warm up
5x 200m
35:0 36.5 34.8 35.5 34.2
5x 200m
35:0 36.5 34.8 35.5 34.2
Wednesday Nov 14, 2018 #
5 PM
running 36:32 [3] 7.0 km (5:13 / km) +110m 4:50 / km
shoes: Vivo EVA
easy run loops of UCT and down Princess Anne
Tuesday Nov 13, 2018 #
5 PM
running intervals 27:50 [3] 6.0 km (4:38 / km)
shoes: Vivo EVA
easy 5km warm up 24:47
5 x 200m long rest
36.9 37.5 36.0 36.3 35.9
5 x 200m long rest
36.9 37.5 36.0 36.3 35.9
Monday Nov 12, 2018 #
5 PM
running 33:10 [2] 7.0 km (4:44 / km)
shoes: Vivo EVA
easy through the subway and a couple of 50s on the tracjk