Training Log Archive: Coach.dionIn the 7 days ending Sep 7, 2014:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Sep 7, 2014 #
running 1:36:43 [2] 16.7 km (5:47 / km)
shoes: 1010v2
Constantia loop of UTCT
Saturday Sep 6, 2014 #
8 AM
running tempo 1:08:11 [4] 15.0 km (4:33 / km)
shoes: NB 10v2
Loop to S/Cross down past Sliverhurst Nova Constantia, km 5-11 in 24:58 (marathon pace)
Friday Sep 5, 2014 #
5 AM
running 28:30 [2] 6.0 km (4:45 / km)
shoes: NB Trail 00
Morning loop up to Kendal
down to Boundry and home.
down to Boundry and home.
Thursday Sep 4, 2014 #
5 PM
running warm up/down 24:33 [2] 5.2 km (4:43 / km)
shoes: New Balance MT10
Warmup to subway back passed the rugby field
running 16:34 [5] 4.8 km (3:27 / km)
shoes: New Balance MT10
12 x 400m 60 sec rest
01:25.0 01:23.3 01:22.5 01:22.5 01:24.4
01:23.4 01:23.3 01:22.2 01:22.4 01:21.8
01:21.3 01:22.4
01:25.0 01:23.3 01:22.5 01:22.5 01:24.4
01:23.4 01:23.3 01:22.2 01:22.4 01:21.8
01:21.3 01:22.4
Wednesday Sep 3, 2014 #
5 PM
running 52:37 [3] 10.5 km (5:01 / km) +200m 4:35 / km
shoes: MT 10 V2
JACKS LOOP WITH THE SINGLE TRACKS IN AND OUT, THEN BACK PAST THE RUGBY FIELD
Tuesday Sep 2, 2014 #
5 PM
running warm up/down 35:17 [2] 7.5 km (4:42 / km)
shoes: Five Finger KSO Black
warm up to Boshoff and warm down back to club
6 PM
running intervals 21:19 [5] 6.0 km (3:33 / km)
shoes: Five Finger KSO Black
Boshoff session
4 x 500m 30 sec rest
01:46.8 01:48.5 01:45.6 01:48.2
1 x 2km 3min rest
07:12.2
4 x 500m 30 sec rest
01:44.2 01:46.7 01:44.7 01:42.8
4 x 500m 30 sec rest
01:46.8 01:48.5 01:45.6 01:48.2
1 x 2km 3min rest
07:12.2
4 x 500m 30 sec rest
01:44.2 01:46.7 01:44.7 01:42.8
Monday Sep 1, 2014 #
5 PM
running 51:42 [3] 10.5 km (4:55 / km) +200m 4:30 / km
shoes: NB 610
Jacks loop with the single track into the forest and out, then the loop at the end...