Training Log Archive: Coach.dionIn the 7 days ending Sep 8, 2019:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Sep 8, 2019 #
7 AM
running 48:14 [3] 10.5 km (4:36 / km) +170m 4:15 / km
shoes: StreetLite Sandals
up southern cross (hot and windy)
Rhodes Montry Zoes and road back
Rhodes Montry Zoes and road back
Saturday Sep 7, 2019 #
10 AM
running 47:52 [3] 10.5 km (4:34 / km)
shoes: T-Rocket Sandals
up green belts to Zoe's
left and around rathfelder
down through Silverhurst
and home
couple of km at MP
left and around rathfelder
down through Silverhurst
and home
couple of km at MP
Thursday Sep 5, 2019 #
5 PM
running intervals 25:25 [4] 5.7 km (4:28 / km)
shoes: Primus
short warmup 3.5km 17:00
5 x fast slow 200m / 240m
41 / 60
5 x fast slow 200m / 240m
41 / 60
Wednesday Sep 4, 2019 #
5 PM
running 58:27 [3] 10.2 km (5:44 / km) +300m 5:00 / km
shoes: Yeti-X proto type
woodcutters!
Tuesday Sep 3, 2019 #
5 PM
running intervals 41:54 [5] 10.1 km (4:09 / km)
shoes: Primus
3.5km warm up around UCT
7 x 800m 2:30 rest
2:57 2:54 2:52 2:55
2:52 2:54 2:52
1km warm down 4:05
7 x 800m 2:30 rest
2:57 2:54 2:52 2:55
2:52 2:54 2:52
1km warm down 4:05
Monday Sep 2, 2019 #
5 PM
running 40:30 [2] 8.5 km (4:46 / km)
shoes: Primus
easy loop down to R/bosch
around the common and back past the school
around the common and back past the school