Training Log Archive: Coach.dionIn the 7 days ending May 19, 2019:
| ||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
|
|
|
| ||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday May 19, 2019 #
1 PM
running tempo 49:34 [4] 12.0 km (4:08 / km)
shoes: StreetLite Sandals
had planned on running for 90min, but the legs could feel yesterday, so I kept it short
up around Parish, then loop round to Lady's mile
Jeffcoat back
up around Parish, then loop round to Lady's mile
Jeffcoat back
Saturday May 18, 2019 #
running 2:45:34 [3] 29.0 km (5:43 / km) +970m 4:53 / km
shoes: Yeti-X proto type
ran from UCT
up to Blockhouse
contour to Kloof Corner
Gravel road back
up to Blockhouse
contour to Kloof Corner
Gravel road back
Thursday May 16, 2019 #
5 PM
running warm up/down 24:13 [2] 5.0 km (4:51 / km)
shoes: T-Rocket Sandals
warmup subway
6 PM
running intervals 23:32 [5] 6.4 km (3:41 / km)
shoes: T-Rocket Sandals
2 x (4 x 800m)
rest 70sec and 3min between sets
3:01 3:00 3:00 3:00 (10km pace)
2:53 2:53 2:53 2:52 (5km pace)
rest 70sec and 3min between sets
3:01 3:00 3:00 3:00 (10km pace)
2:53 2:53 2:53 2:52 (5km pace)
7 PM
running 3:03 [1] 0.6 km (5:05 / km)
shoes: T-Rocket Sandals
warm down
Wednesday May 15, 2019 #
5 PM
running 48:23 [2] 10.0 km (4:50 / km)
shoes: StreetLite Sandals
Ronderbosh loop
Tuesday May 14, 2019 #
5 PM
running hills 50:58 [4] 10.0 km (5:06 / km) +310m 4:25 / km
shoes: T-Rocket Sandals
short warmup 2.7km
hills Rose garden 11 x up 1:36-1:32 mostly 1:33
down 1:20-1:33 mostly 1:25
4 x 100 (might have been 150) controlled fast field
hills Rose garden 11 x up 1:36-1:32 mostly 1:33
down 1:20-1:33 mostly 1:25
4 x 100 (might have been 150) controlled fast field
Monday May 13, 2019 #
5 PM
running 42:43 [2] 7.5 km (5:42 / km) +220m 4:58 / km
shoes: Yeti-X proto type
animal enclosure loop