Training Log: Coach.dion
In the last 7 days:
| activity | # | time | miles | km | +m | |||||||
| running | 5 | 3:58:49 | 29.27 | (8:10) | 47.1 | (5:04) | 820 | |||||
| Swimming | 1 | 22:15 | 0.68 | (32:33) | 1.1 | (20:14) | ||||||
| Total | 6 | 4:21:04 | 29.95 | (8:43) | 48.2 | (5:25) | 820 | |||||
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| Sa | Su | Mo | Tu | We | Th | Fr | ||||||
Friday Nov 16 #
6 AM
Swimming 22:15 [3] 1.1 km (20:14 / km)
morning canal swim
Thursday Nov 15 #
5 PM
running 27:16 [3] 6.0 km (4:33 / km)
shoes: Vivo EVA
5km warm up
5x 200m
35:0 36.5 34.8 35.5 34.2
5x 200m
35:0 36.5 34.8 35.5 34.2
Wednesday Nov 14 #
5 PM
running 36:32 [3] 7.0 km (5:13 / km) +110m 4:50 / km
shoes: Vivo EVA
easy run loops of UCT and down Princess Anne
Tuesday Nov 13 #
5 PM
running intervals 27:50 [3] 6.0 km (4:38 / km)
shoes: Vivo EVA
easy 5km warm up 24:47
5 x 200m long rest
36.9 37.5 36.0 36.3 35.9
5 x 200m long rest
36.9 37.5 36.0 36.3 35.9
Monday Nov 12 #
5 PM
running 33:10 [2] 7.0 km (4:44 / km)
shoes: Vivo EVA
easy through the subway and a couple of 50s on the tracjk
Sunday Nov 11 #
7 AM
running long 1:54:01 [3] 21.1 km (5:24 / km) +710m 4:38 / km
shoes: Primus
Ran from home up GB to S/Cross then up to Dam for a swim
Back down
Back down
Recent Weeks:
| Week Ending | Training hours by intensity | ||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|
| 10 | ||||||||||
| Nov 18 | | ||||||||||
| Nov 11 | | ||||||||||
| Nov 4 | | ||||||||||
| Oct 28 | | ||||||||||
| Oct 21 | |
| Week Ending | Training hours by activity | ||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|
| 10 | ||||||||||
| Nov 18 | | ||||||||||
| Nov 11 | | ||||||||||
| Nov 4 | | ||||||||||
| Oct 28 | | ||||||||||
| Oct 21 | |
| Week Ending | Training kilometers by activity | ||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|
| 100 | ||||||||||
| Nov 18 | | ||||||||||
| Nov 11 | | ||||||||||
| Nov 4 | | ||||||||||
| Oct 28 | | ||||||||||
| Oct 21 | |
all weeks | months | years | as calendar