Training Log Archive: Coach.dionIn the 7 days ending Mar 3, 2019:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||
Sunday Mar 3, 2019 #
running 31:15 [2] 5.0 km (6:15 / km)
shoes: Inov-8
ran the first km, then walked 3km and ran home
walking very slow!
cycling 41:00 [3] 20.0 km (29.3 kph)
Saturday Mar 2, 2019 #
running hills 1:39:32 [5] 21.1 km (4:43 / km) +650m 4:05 / km
shoes: T-Rocket Sandals
4 x Price Drive 1 Mile 160m climb
8:41 up 7:02 down
8:31 up 6:59 down
8:37 up 6:59 down
8:29 up 6:59 down
back 16:32 (tempo 4:10/km)
Friday Mar 1, 2019 #
Swimming 32:04 [3] 1.61 km (19:56 / km)
from Trail and Tar
Thursday Feb 28, 2019 #
cycling 22:41 [3] 7.5 km (19.8 kph)
running 50:04 [4] 11.0 km (4:33 / km) +175m 4:13 / km
shoes: Vivo EVA
3 x 45sec hills
2 x 500m flatish, 1:44 1:47
3 x 45sec hills
3 x hill, flat, down 2:27 2:30 2:30
then back to the club 14:41
cycling 20:40 [3] 7.3 km (21.2 kph)
Wednesday Feb 27, 2019 #
cycling 22:58 [3] 7.5 km (19.6 kph)
running 1:03:44 [3] 13.0 km (4:54 / km) +340m 4:20 / km
shoes: T-Rocket Sandals
cycling 20:15 [3] 7.3 km (21.6 kph)
Tuesday Feb 26, 2019 #
running intervals 47:01 [5] 11.0 km (4:16 / km)
shoes: T-Rocket Sandals
6 x 1000m rest +_90sec
3:39 3:39 3:39 3:37 3:36 3:36
Monday Feb 25, 2019 #
running 41:51 [2] 8.3 km (5:03 / km)
shoes: T-Rocket Sandals
down to the river and back along the river
10min drills and rhythm
cycling 23:01 [3] 7.5 km (19.6 kph)
cycling 19:32 [3] 7.3 km (22.4 kph)