Training Log Archive: Coach.dionIn the 7 days ending Jun 23, 2019:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Saturday Jun 22, 2019 #
7 AM
running warm up/down 6:48 [1] 1.3 km (5:14 / km)
shoes: Primus SG
easy warmup down to Theuniskraal for the race
8 AM
running race 2:45:05 [5] 29.6 km (5:35 / km) +790m 4:55 / km
shoes: Primus SG
Theuniskraal trail race
muddy after the storm over night!
muddy after the storm over night!
Thursday Jun 20, 2019 #
5 PM
running intervals 40:22 [3] 8.4 km (4:48 / km)
shoes: StreetLite Sandals
warmup to Lady Ann 3.8km 18.17
3 x 1min hard 1min easy
calf not good, so I stopped
3.4km back 17:03
3 x 1min hard 1min easy
calf not good, so I stopped
3.4km back 17:03
Wednesday Jun 19, 2019 #
5 PM
running 42:33 [3] 8.3 km (5:08 / km)
shoes: T-Rocket Sandals
Animal enclosure loop, with a couple run run backs for the others
down the road at R/mem
down the road at R/mem
Tuesday Jun 18, 2019 #
5 PM
running intervals 38:57 [4] 9.0 km (4:20 / km)
shoes: T-Rocket Sandals
warm up around UCT 3.5km 17:22
4 x 1200m 4:26 4:29 4:30 4:30
warm down 700m 3:37
4 x 1200m 4:26 4:29 4:30 4:30
warm down 700m 3:37
Monday Jun 17, 2019 #
10 AM
running 42:29 [3] 9.0 km (4:43 / km)
shoes: T-Rocket Sandals
up Brommisvlie
Ave BX
Spilhouse back
Ave BX
Spilhouse back