Training Log Archive: Coach.dionIn the 7 days ending Jun 16, 2019:
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Sunday Jun 16, 2019 #
7 AM
running tempo 49:11 [4] 11.5 km (4:17 / km)
shoes: Vivo Road
From home
loop to Parish
loop to Ladies Mile
left before Karen's
Boundary back
loop to Parish
loop to Ladies Mile
left before Karen's
Boundary back
Saturday Jun 15, 2019 #
10 AM
running long 1:58:47 [3] 20.0 km (5:56 / km) +610m 5:09 / km
shoes: Yeti-X proto type
up the GB to Southern Cross
up to contour
to Newlands
down at big rock
Mnt Bike trail back
down cecelia and GB
up to contour
to Newlands
down at big rock
Mnt Bike trail back
down cecelia and GB
Thursday Jun 13, 2019 #
5 PM
running intervals 56:26 [4] 12.0 km (4:42 / km)
shoes: StreetLite Sandals
warm up to Lady Ann 3.8km 18:00
20min of:
1 min fast 3:37-3:51
1min slow 4:49-5:20
back 3.8km 19:21
20min of:
1 min fast 3:37-3:51
1min slow 4:49-5:20
back 3.8km 19:21
Tuesday Jun 11, 2019 #
5 PM
running intervals 34:56 [4] 7.8 km (4:29 / km)
shoes: Primus
warm up 17:57 3.6km
3 x 1200m 4:33 4:32 4:36
warm down 3:17 600m
3 x 1200m 4:33 4:32 4:36
warm down 3:17 600m
Monday Jun 10, 2019 #
5 PM
running 40:58 [2] 8.7 km (4:43 / km)
shoes: Vivo EVA
easy loop through the subway right past Andy
down to river and back for drills and strides
down to river and back for drills and strides