Training Log Archive: Coach.dionIn the 7 days ending Nov 10, 2019:
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| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||
Sunday Nov 10, 2019 #
running long 1:38:30 [3] 21.1 km (4:40 / km)
shoes: T-Rocket Sandals
down boundry
loop by Bergvliet farm
up firgrove
Strawberry loop and home via the Woof Project
Saturday Nov 9, 2019 #
running long 1:39:50 [3] 21.1 km (4:44 / km)
shoes: T-Rocket Sandals
well most of it, did head home from the ladies mile circle
Friday Nov 8, 2019 #
Swimming 32:22 [2] 1.61 km (20:07 / km)
still no faster!
Thursday Nov 7, 2019 #
cycling 20:49 [3] 7.5 km (21.6 kph)
running intervals 39:04 [4] 9.0 km (4:20 / km)
shoes: NB 10v2
5 x 500 working the last
100m 18.7
200m 37.4
300m 56.6
400m 76.5
500m 1:39.4
the start of the 500s run at 3:55 pace
1.3km warm down
cycling 22:06 [3] 7.7 km (20.9 kph)
Wednesday Nov 6, 2019 #
running 47:17 [3] 10.5 km (4:30 / km)
shoes: Vivo Ultra 3
a little tempo on the way back
Tuesday Nov 5, 2019 #
running 14:09 [1] 2.5 km (5:40 / km)
shoes: NB 610
cycling 20:55 [3] 7.5 km (21.5 kph)
running 35:59 [3] 8.0 km (4:30 / km) +50m 4:22 / km
shoes: NB 610
to Glen Darrach
5 x 200m hills fast
46.4 40.9 41.2 41.0 41.9
downs +_60
easy back to the club
cycling 19:39 [3] 7.5 km (22.9 kph)
Monday Nov 4, 2019 #
cycling 20:00 [3] 7.5 km (22.5 kph)
running 29:58 [3] 6.3 km (4:45 / km)
shoes: T-Rocket Sandals
5 x short steep hills
5 x 50m strides 42.8s
cycling 21:30 [2] 7.5 km (20.9 kph)