Training Log: Coach.dion
In the last 7 days:
| activity | # | time | miles | km | +m | |||||||
| running | 5 | 5:58:37 | 46.35 | (7:44) | 74.6 | (4:48) | 890 | |||||
| Total | 5 | 5:58:37 | 46.35 | (7:44) | 74.6 | (4:48) | 890 | |||||
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| Th | Fr | Sa | Su | Mo | Tu | We | |||||
Tuesday Jul 17 #
5 PM
running 46:25 [3] 11.0 km (4:13 / km)
shoes: Primus
5km warm up to subway 25:26
30 x 200m with 30 sec rest
all around the 40-41sec mark
30 x 200m with 30 sec rest
all around the 40-41sec mark
Monday Jul 16 #
5 PM
running 44:56 [3] 8.6 km (5:13 / km) +250m 4:34 / km
shoes: Primus
up the animal hill
windy corner and down the road
couple of drills on the field... need to increase the number
windy corner and down the road
couple of drills on the field... need to increase the number
Sunday Jul 15 #
10 AM
running 1:21:53 [3] 14.6 km (5:37 / km) +330m 5:02 / km
shoes: Primus SG
from home up through green belts
loop at top kirstenbosch GB
loop in cecelia
then water loop in Cecelia
Green Belts down
loop at top kirstenbosch GB
loop in cecelia
then water loop in Cecelia
Green Belts down
Saturday Jul 14 #
10 AM
running long 2:05:01 [3] 27.0 km (4:38 / km) +310m 4:23 / km
shoes: Vivo EVA
ran from Tokia, Trail and Tar
up Ou Kaapse Weg
Golf course
Main and back
up Ou Kaapse Weg
Golf course
Main and back
Thursday Jul 12 #
5 PM
running intervals 1:00:22 [5] 13.4 km (4:30 / km)
shoes: Vivo EVA
warm up to Lady Ann 3.8km 19:53
6 x 500m 10km pace 500m MP
1:53 1:51 1:52 1:51 1:50 1:53 10km pace
2:06 2:04 2:04 2:07 2:07 2:05 MP
6 x 500m 10km pace 500m MP
1:53 1:51 1:52 1:51 1:50 1:53 10km pace
2:06 2:04 2:04 2:07 2:07 2:05 MP
Recent Weeks:
| Week Ending | Training hours by intensity | ||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|
| 10 | ||||||||||
| Jul 22 | | ||||||||||
| Jul 15 | | ||||||||||
| Jul 8 | | ||||||||||
| Jul 1 | | ||||||||||
| Jun 24 | |
| Week Ending | Training hours by activity | ||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|
| 10 | ||||||||||
| Jul 22 | | ||||||||||
| Jul 15 | | ||||||||||
| Jul 8 | | ||||||||||
| Jul 1 | | ||||||||||
| Jun 24 | |
| Week Ending | Training kilometers by activity | ||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|
| 100 | ||||||||||
| Jul 22 | | ||||||||||
| Jul 15 | | ||||||||||
| Jul 8 | | ||||||||||
| Jul 1 | | ||||||||||
| Jun 24 | |
all weeks | months | years | as calendar