Training Log Archive: Coach.dionIn the 7 days ending Jun 15, 2014:
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Sunday Jun 15, 2014 #
8 AM
running race 1:09:51 [5] 16.0 km (4:22 / km) +702m 3:35 / km
shoes: 1010v2
Table mountain race
was slow up but still first, maybe the wind did slow us a bit! 28:33
around the top 21:01 was still leading also slow
but I lost it on the down 20:15 should habe been 17:00 but legs not working!!!
was slow up but still first, maybe the wind did slow us a bit! 28:33
around the top 21:01 was still leading also slow
but I lost it on the down 20:15 should habe been 17:00 but legs not working!!!
Saturday Jun 14, 2014 #
1 PM
cycling 10:00 [3] 5.0 km (30.0 kph)
on the indoor trainer
running 31:10 [3] 6.4 km (4:52 / km)
shoes: New Balance MT10
up through the green belt around and back
2 PM
cycling 50:00 [3] 25.0 km (30.0 kph)
on the indoor traner
Friday Jun 13, 2014 #
5 AM
running 18:52 [2] 4.0 km (4:43 / km)
shoes: New Balance MT10
Ran round the block from home
Thursday Jun 12, 2014 #
3 PM
cycling 1:00:00 [3] 30.0 km (30.0 kph)
on the indoor trainer
6 PM
running 24:26 [3] 5.2 km (4:42 / km)
shoes: New Balance MT10
short warmup then on the track with a couple of fast slow 200's, but tey were slow... very slow!
Wednesday Jun 11, 2014 #
5 PM
running 38:34 [2] 7.3 km (5:17 / km)
shoes: New Balance MT10
little loop into forest
Tuesday Jun 10, 2014 #
5 PM
running warm up/down 3:00 [2] 0.6 km (5:00 / km)
shoes: Inov-8
from home, warmup to the school and back.
running intervals 18:24 [4] 5.0 km (3:41 / km)
shoes: Inov-8
5 x 1km loops at the school
4:00 (that first one was hard)
3:43 the running was a little easier as the body warmed up
3:36
3:33
3:29
4:00 (that first one was hard)
3:43 the running was a little easier as the body warmed up
3:36
3:33
3:29
Monday Jun 9, 2014 #
1 PM
Stairs 14:57 [3] +160m
it was raining, so I didn't walk out, but took the stairs up, down, up down up then to the office... 1010 stairs up...
6 PM
running 29:50 [3] 6.0 km (4:58 / km)
shoes: Five Finger KSO Black
Rain Hail, so I didn't go as far as I was planning...