Training Log Archive: Coach.dionIn the 7 days ending Oct 21, 2018:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Oct 21, 2018 #
6 AM
running warm up/down 13:52 [2] 3.0 km (4:37 / km)
shoes: Vivo EVA
warm up
running race 38:25 [5] 10.0 km (3:51 / km)
shoes: Vivo EVA
Strava Splits
3:51 3:52 3:51 3:46 3:48
3:46 3:49 3:48 3:50 3:41
it wasn't to bad, 5km in 19:15 and home in 19:10
want to start running faster
3:51 3:52 3:51 3:46 3:48
3:46 3:49 3:48 3:50 3:41
it wasn't to bad, 5km in 19:15 and home in 19:10
want to start running faster
Saturday Oct 20, 2018 #
4 PM
running long 1:29:10 [3] 19.0 km (4:42 / km) +350m 4:18 / km
shoes: Vivo EVA
Loop around Constantia, Pear Lane up Belair, down Price
one loop of Nova C, home.
one loop of Nova C, home.
Thursday Oct 18, 2018 #
5 PM
running hills 48:46 [5] 10.1 km (4:50 / km) +160m 4:28 / km
shoes: Vivo EVA
warm up to forest station 3km 15:30
hills, not steep, but starting flat and then turning up for 50m warm hard, trying to really run fast.
2.5km tempo back 3:52/km 9:40
loop back over brigde
hills, not steep, but starting flat and then turning up for 50m warm hard, trying to really run fast.
2.5km tempo back 3:52/km 9:40
loop back over brigde
Wednesday Oct 17, 2018 #
5 PM
running 54:36 [2] 11.0 km (4:58 / km)
shoes: Primus
Started with the loop round the sports center,
then Boshoff, but back along the river
then Boshoff, but back along the river
Tuesday Oct 16, 2018 #
5 PM
running intervals 46:39 [5] 11.0 km (4:14 / km)
shoes: Vivo EVA
5km warm up 24:29
3 x 500m 30 sec rest
1:47 1:42 1:44
4 x 400m
82.4 82.9 83.2 81.9
5 x 300m
61.2 61.2 61.7 60.4 61.7
2 x 200m
38.5 38.5
warm down 5:02 about 1km
3 x 500m 30 sec rest
1:47 1:42 1:44
4 x 400m
82.4 82.9 83.2 81.9
5 x 300m
61.2 61.2 61.7 60.4 61.7
2 x 200m
38.5 38.5
warm down 5:02 about 1km
Monday Oct 15, 2018 #
5 PM
running 32:07 [3] 6.1 km (5:16 / km)
shoes: Vivo EVA
easy loop around the common