Training Log Archive: Coach.dionIn the 7 days ending May 12, 2019:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday May 12, 2019 #
12 PM
running hills 1:00:00 [3] 9.0 km (6:40 / km) +440m 5:21 / km
shoes: Yeti-X proto type
from the Nek loop past Cecilia waterfall
Saturday May 11, 2019 #
10 AM
running 1:00:55 [3] 13.5 km (4:31 / km)
shoes: T-Rocket Sandals
Bergvliet loop
Friday May 10, 2019 #
2 PM
running tempo 27:14 [4] 5.0 km (5:27 / km) +200m 4:32 / km
shoes: Yeti-X proto type
Trail 5km loop from Cecilia
Mnt Bike trail to boom up
little steep trail down and back
Mnt Bike trail to boom up
little steep trail down and back
Thursday May 9, 2019 #
5 PM
running intervals 50:40 [4] 9.0 km (5:38 / km)
shoes: T-Rocket Sandals
5km warm up subway 25:37
4 x 1km track 2min rest
3:50 3:48 3:47 3:47
4 x 1km track 2min rest
3:50 3:48 3:47 3:47
Wednesday May 8, 2019 #
12 PM
running long 1:20:49 [3] 17.2 km (4:42 / km)
shoes: T-Rocket Sandals
voting day
ran from home to Peddlers
Mnt Bike trails to Trail and Tar
loop around Tokia forest and back
ran from home to Peddlers
Mnt Bike trails to Trail and Tar
loop around Tokia forest and back
Tuesday May 7, 2019 #
5 PM
running hills 56:18 [4] 11.3 km (4:59 / km) +280m 4:26 / km
shoes: T-Rocket Sandals
warm up to subway
10 x hills Rose garden 1:33-1:38
down 1:20-1:25
10 x hills Rose garden 1:33-1:38
down 1:20-1:25
Monday May 6, 2019 #
11 AM
running hills 40:03 [3] 5.3 km (7:33 / km) +300m 5:53 / km
shoes: Yeti-X proto type
ran from Cecilia up river to waterfall level and back down