Training Log Archive: Coach.dionIn the 7 days ending May 15, 2022:
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Sunday May 15, 2022 #
2 PM
running 43:54 [3] 9.0 km (4:53 / km)
shoes: Elite 1
Const main to Emporium
tried to pick it up 4:30 for next km but that was it
lets sore
down to Bergvliet and home
tried to pick it up 4:30 for next km but that was it
lets sore
down to Bergvliet and home
Saturday May 14, 2022 #
11 AM
running hills 1:43:06 [3] 21.1 km (4:53 / km) +650m 4:14 / km
shoes: Sandal Cross
warm up to Price drive
4 x to the top
9:06 9:03 9:11 8:43
downs
6:49 6:46 6:51 6:52
then home
legs sore on sunday and monday
4 x to the top
9:06 9:03 9:11 8:43
downs
6:49 6:46 6:51 6:52
then home
legs sore on sunday and monday
Thursday May 12, 2022 #
5 PM
running intervals 43:10 [3] 10.5 km (4:07 / km)
shoes: Vivo Ultra 3
3.5km warm up around UCT
17:01
7 x 1000m 75 sec rest
3:47 3:46 3:45 3:44
3:43 3:42 3:41
17:01
7 x 1000m 75 sec rest
3:47 3:46 3:45 3:44
3:43 3:42 3:41
Wednesday May 11, 2022 #
6 PM
running 32:59 [3] 7.0 km (4:43 / km)
shoes: Blue Sole
Constantia Main to Circle Garage around and home
tried to pick up the pace a bit on the way home
tried to pick up the pace a bit on the way home
Tuesday May 10, 2022 #
5 PM
running 36:26 [3] 6.8 km (5:21 / km)
shoes: Primus
From the club through the subway
turned right and down Van Reenen
Newlands back to the club
2 x 100m tempo to stretch the legs
turned right and down Van Reenen
Newlands back to the club
2 x 100m tempo to stretch the legs
Monday May 9, 2022 #
6 PM
running 34:42 [3] 7.1 km (4:53 / km)
shoes: Max
loop round to Kendal up!
then loop down home again
then loop down home again