Training Log Archive: Coach.dionIn the 7 days ending Jul 28, 2019:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Jul 28, 2019 #
1 PM
running 1:04:35 [4] 15.0 km (4:18 / km) +240m 3:59 / km
shoes: StreetLite Sandals
to S/Cross
up S/cross 12:47
down S/Cross 10:58
loop up Ave Bordeaux
Peter Cloete home
up S/cross 12:47
down S/Cross 10:58
loop up Ave Bordeaux
Peter Cloete home
Saturday Jul 27, 2019 #
7 AM
running long 2:31:47 [3] 32.0 km (4:45 / km)
shoes: T-Rocket Sandals
Loop Constantia
loop Nova Constantia
loop Tokia
Penny Lane
Bergvliet farm
and home
loop Nova Constantia
loop Tokia
Penny Lane
Bergvliet farm
and home
Thursday Jul 25, 2019 #
5 PM
running hills 1:04:40 [5] 13.0 km (4:58 / km) +280m 4:29 / km
shoes: T-Rocket Sandals
warm up to R/Mem 12:30 2.3km
hills
4 x (long up + 4 x 30sec)
2:15 2:11 2:12 2:12
cool down 13:02 2.9km
hills
4 x (long up + 4 x 30sec)
2:15 2:11 2:12 2:12
cool down 13:02 2.9km
Wednesday Jul 24, 2019 #
5 PM
running 1:14:08 [3] 14.2 km (5:13 / km) +300m 4:43 / km
shoes: T-Rocket Sandals
through the forest to top gate
back on the road
back on the road
Tuesday Jul 23, 2019 #
5 PM
running intervals 51:19 [5] 12.0 km (4:17 / km)
shoes: T-Rocket Sandals
warm up to boshoff 3.5km 16:16
2.5km @ MP 10:34
2km @ 1/2 pace 7:46
1.5km @ 10km pace 5:30
1km fast (ok not so fast) 3:41
warm down and other running 7:26
2.5km @ MP 10:34
2km @ 1/2 pace 7:46
1.5km @ 10km pace 5:30
1km fast (ok not so fast) 3:41
warm down and other running 7:26
Monday Jul 22, 2019 #
5 PM
running 51:08 [2] 10.3 km (4:58 / km)
shoes: Vivo Ultra 3
easy through the subway
right turn down to the river
and back
2km MP on the track
right turn down to the river
and back
2km MP on the track