Training Log Archive: Coach.dionIn the 7 days ending Sep 15, 2019:
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Sunday Sep 15, 2019 #
6 AM
running race 2:57:44 [5] 42.2 km (4:13 / km)
shoes: StreetLite Sandals
Cape Town Marathon
Laps Time Cumulative Time
5 20:38 0:20:38
10 20:23 0:41:02
15 20:21 1:01:23
20 20:26 1:21:49
21.1 1:26:40
25 20:36 1:42:25
30 20:50 2:03:15
35 20:56 2:24:11
38 12:49 2:37:00
39 4:29.4 2:41:29
40 5:17.7 2:46:47
41 4:58.2 2:51:45
42 5:00.8 2:56:46
42.2 0:58.4 2:57:44
Laps Time Cumulative Time
5 20:38 0:20:38
10 20:23 0:41:02
15 20:21 1:01:23
20 20:26 1:21:49
21.1 1:26:40
25 20:36 1:42:25
30 20:50 2:03:15
35 20:56 2:24:11
38 12:49 2:37:00
39 4:29.4 2:41:29
40 5:17.7 2:46:47
41 4:58.2 2:51:45
42 5:00.8 2:56:46
42.2 0:58.4 2:57:44
Thursday Sep 12, 2019 #
5 PM
running intervals 25:40 [3] 5.6 km (4:35 / km)
shoes: StreetLite Sandals
easy short warmup through UCT
2 x 1km at MP
4:06 4:04
2 x 1km at MP
4:06 4:04
Wednesday Sep 11, 2019 #
5 PM
running 37:11 [2] 7.7 km (4:50 / km)
shoes: Yeti-X proto type
easy through the subway right and down to the river, back to club
Tuesday Sep 10, 2019 #
5 PM
running 21:46 [3] 5.1 km (4:16 / km)
shoes: Vivo Ultra 3
3.5km warm up around UCT
8 x 200m long rest
41.9 38.1 38.3 38.6
38.0 38.4 37.8 37.5
8 x 200m long rest
41.9 38.1 38.3 38.6
38.0 38.4 37.8 37.5
Monday Sep 9, 2019 #
5 PM
running 29:18 [2] 6.0 km (4:53 / km)
shoes: T-Rocket Sandals
little loop around the common