Training Log Archive: Coach.dionIn the 7 days ending Dec 9, 2018:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Dec 9, 2018 #
running long 1:59:44 [3] 23.3 km (5:08 / km) +500m 4:38 / km
shoes: MT 10 V2
road to Mom
Mnt Bike tracks to Cecelia
Home Green Belts
Saturday Dec 8, 2018 #
running warm up/down 3:50 [1] 0.8 km (4:47 / km)
shoes: T-Rocket Sandals
running race 10:44 [5] 3.0 km (3:35 / km)
shoes: T-Rocket Sandals
83.4 85.6 86.2 86.2 86.4 88.6
127.9 that was for 600m
running warm up/down 19:22 [1] 3.9 km (4:58 / km)
shoes: T-Rocket Sandals
running race 3:18 [5] 1.0 km (3:18 / km)
shoes: T-Rocket Sandals
running warm up/down 5:08 [1] 1.0 km (5:08 / km)
shoes: T-Rocket Sandals
running race 5:42 [5] 1.6 km (3:34 / km)
shoes: T-Rocket Sandals
go some way to go before I get that 4min mile!
Thursday Dec 6, 2018 #
running intervals 1:12:59 [5] 17.0 km (4:18 / km)
shoes: Vivo EVA
2.5km in 10:30, MP
2km in 7:37, half pace
1.5km in 5:31, 10km pace
1km in 3:27, fast
2.5km in 10:05, MP
4km warm down 18:14
Wednesday Dec 5, 2018 #
running 18:28 [2] 4.0 km (4:37 / km)
shoes: T-Rocket Sandals
past VOB and down Doordrift
Tuesday Dec 4, 2018 #
running long 2:11:25 [3] 25.2 km (5:13 / km) +770m 4:31 / km
shoes: Vivo Trail 2015
up the green belts to S.cross
up bridle path to dams
swim
around and down
Monday Dec 3, 2018 #
running hills 1:04:16 [3] 13.0 km (4:57 / km) +260m 4:30 / km
shoes: Primus
into the forest at the subway,
up The Hill
to Kirstenbosh bottom gate
out and back