Training Log Archive: Coach.dionIn the 7 days ending Oct 6, 2019:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
|
|
|
| ||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Oct 6, 2019 #
3 PM
running long 1:50:54 [4] 21.5 km (5:09 / km) +680m 4:27 / km
shoes: Yeti-X proto type
started with a loop at home with Monty!
then after dropping him at home I went up the green belts to S/cross and then up to the Overseeser hut.
turned round and headed home.
then after dropping him at home I went up the green belts to S/cross and then up to the Overseeser hut.
turned round and headed home.
Saturday Oct 5, 2019 #
9 AM
running hills 1:50:25 [4] 22.2 km (4:58 / km) +650m 4:20 / km
shoes: T-Rocket Sandals
from home to Price drive
2 x up and down
8:43 - 7:10
4:48 - 7:20
then up to the Nek
over the lookout and to Top Gate
Home via spilhouse.
2 x up and down
8:43 - 7:10
4:48 - 7:20
then up to the Nek
over the lookout and to Top Gate
Home via spilhouse.
Friday Oct 4, 2019 #
6 AM
Swimming 33:57 [3] 1.61 km (21:06 / km)
swim in the canal
Wednesday Oct 2, 2019 #
5 PM
running 56:31 [3] 10.1 km (5:36 / km) +300m 4:52 / km
shoes: Vivo Ultra 3
woodcutters
Tuesday Oct 1, 2019 #
5 PM
running intervals 57:53 [5] 13.0 km (4:27 / km)
ahr:140 max:165 shoes: T-Rocket Sandals
warmup to Lady Ann 3.8km 19:02
6 x (500m fast / 500m slow) continuous
1:46 1:51 1:50 1:49 1:49 1:51
2:03 2:06 2:04 2:05 2:03 2:02
3.2km back to club 15:26
6 x (500m fast / 500m slow) continuous
1:46 1:51 1:50 1:49 1:49 1:51
2:03 2:06 2:04 2:05 2:03 2:02
3.2km back to club 15:26
Monday Sep 30, 2019 #
5 PM
running 46:15 [3] 9.1 km (5:05 / km) +300m 4:22 / km
shoes: Yeti-X proto type
Animal encloser loop
stayed on the middle pathinto the forest
then straight out...
and back
stayed on the middle pathinto the forest
then straight out...
and back