Training Log Archive: Coach.dionIn the 7 days ending Jun 2, 2019:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Jun 2, 2019 #
11 AM
running long 2:02:37 [3] 16.0 km (7:40 / km) +790m 6:09 / km
shoes: Yeti-X proto type
ran from home up the green belts to Cecelia contour path.
up Skeliton 24:02
across 6:34
down Nursary 15:06
then straight to top gate and GB home (tempo)
up Skeliton 24:02
across 6:34
down Nursary 15:06
then straight to top gate and GB home (tempo)
Saturday Jun 1, 2019 #
6 AM
running warm up/down 10:45 [2] 2.0 km (5:23 / km)
shoes: T-Rocket Sandals
warm up for UWC race
7 AM
running race 37:29 [5] 10.0 km (3:45 / km)
shoes: T-Rocket Sandals
UWC 10km race
new route
2 laps of 5km
3:43 3:45 3:43 3:38 3:49
3:40 3;39 3:42 3:40 3;40
garmin splits
new route
2 laps of 5km
3:43 3:45 3:43 3:38 3:49
3:40 3;39 3:42 3:40 3;40
garmin splits
Thursday May 30, 2019 #
5 PM
running intervals 31:17 [3] 7.0 km (4:28 / km)
shoes: T-Rocket Sandals
3.6km warm up 17:54
3 x 1km 3:44 3:47 3:46
400m warm down
3 x 1km 3:44 3:47 3:46
400m warm down
Wednesday May 29, 2019 #
5 PM
running 31:48 [2] 6.8 km (4:41 / km)
shoes: T-Rocket Sandals
easy through the subway
and back to the club for drills and strides
and back to the club for drills and strides
Tuesday May 28, 2019 #
5 PM
running intervals 35:45 [5] 8.0 km (4:28 / km)
shoes: T-Rocket Sandals
3.5km warm up 17:01 around UCT
10 x 200m fast 240-250 easy
38.1 38.9 38.6 39.9 38.7
38.7 38.5 38.4 37.7 37.7
easy's 1:10-1:15
it's a nice start
10 x 200m fast 240-250 easy
38.1 38.9 38.6 39.9 38.7
38.7 38.5 38.4 37.7 37.7
easy's 1:10-1:15
it's a nice start
Monday May 27, 2019 #
5 PM
running 31:03 [3] 6.5 km (4:47 / km)
shoes: T-Rocket Sandals
easy loop through the subway
then a couple of drills and strides
then a couple of drills and strides