Training Log Archive: Coach.dionIn the 7 days ending Apr 18, 2021:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Apr 18, 2021 #
11 AM
running long 1:37:35 [3] 20.0 km (4:53 / km) +250m 4:36 / km
shoes: Sandle Street Black
Up Green Belts to Zoe's
left to Rathfelder, over to Silverhurst
to Vinyards for a loop
Nova Constantia road
the down into Strawberry GB and Mnt Bike trail
to Pedders
Garage and home
hot hot hot
left to Rathfelder, over to Silverhurst
to Vinyards for a loop
Nova Constantia road
the down into Strawberry GB and Mnt Bike trail
to Pedders
Garage and home
hot hot hot
Saturday Apr 17, 2021 #
11 AM
running tempo 49:29 [3] 11.0 km (4:30 / km) +240m 4:03 / km
shoes: Salming trail
road to Green belts
tempo up through Oak
Rhodes
down from S/cross
tempo up through Oak
Rhodes
down from S/cross
Friday Apr 16, 2021 #
6 PM
running 13:48 [3] 3.0 km (4:36 / km)
shoes: Max
just a little job around the school block!
Thursday Apr 15, 2021 #
5 PM
running intervals 43:11 [4] 10.0 km (4:19 / km)
shoes: Sandle Street Black
warmup to subway 5km 25:26
20 x 200m, 30sec rest
between 40-43sec
1km warm down
20 x 200m, 30sec rest
between 40-43sec
1km warm down
Wednesday Apr 14, 2021 #
6 PM
running 48:16 [3] 10.1 km (4:47 / km)
shoes: Sandle Street Black
easy up to LM Garage through Meadowridge
down and back on Boundary
down and back on Boundary
Tuesday Apr 13, 2021 #
5 PM
running intervals 46:29 [4] 11.0 km (4:14 / km)
shoes: Sandle Street Black
warm up to subway 5km 23:48
3km @ 10km pace 11:29
2km faster! 7:31
1km @ 5km pace 3:40
3km @ 10km pace 11:29
2km faster! 7:31
1km @ 5km pace 3:40
Monday Apr 12, 2021 #
5 PM
running 39:46 [3] 7.4 km (5:22 / km) +130m 4:56 / km
shoes: Primus
short loop in forest
no Jacks, and out on the mnt bike trail
no Jacks, and out on the mnt bike trail