Training Log Archive: Coach.dionIn the 7 days ending Jul 14, 2019:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Jul 14, 2019 #
12 PM
running 32:08 [2] 7.0 km (4:35 / km)
shoes: Vivo Ultra 3
little run around the hood (every road in the hood)
running 11:03 [2] 2.1 km (5:16 / km)
shoes: Vivo Ultra 3
to the field and a couple of laps with Monty
Saturday Jul 13, 2019 #
7 AM
running long 3:47:11 [4] 29.0 km (7:50 / km) +1500m 6:13 / km
shoes: Yeti-X proto type
Started at the Nek, up the road over Dam wall to Kasteels
Valley of the red gods to Platteklip
down Platteklip 24:22
contorpath to Kloof corner 15:39
down to pipe track 10:15
pipetrack to kasteels 22:15
up kasteels 25:57
Valley of the red gods to Platteklip
down Platteklip 24:22
contorpath to Kloof corner 15:39
down to pipe track 10:15
pipetrack to kasteels 22:15
up kasteels 25:57
Thursday Jul 11, 2019 #
5 PM
running intervals 32:40 [4] 7.1 km (4:36 / km)
shoes: T-Rocket Sandals
warmup 18:44 3.7km
3 x 800 2min rest
2:53 2:52 2:54
warm down 5:15 1km
3 x 800 2min rest
2:53 2:52 2:54
warm down 5:15 1km
Wednesday Jul 10, 2019 #
5 PM
running 52:20 [3] 10.0 km (5:14 / km)
shoes: T-Rocket Sandals
just easy Ronderbosch
Tuesday Jul 9, 2019 #
5 PM
running intervals 24:31 [4] 5.6 km (4:23 / km)
shoes: Primus
4km warmup 19:37
8 x 200m long rest fast
37.9 37.5 36.6 36.4
36.6 36.5 36.1 36.6
8 x 200m long rest fast
37.9 37.5 36.6 36.4
36.6 36.5 36.1 36.6
Monday Jul 8, 2019 #
5 PM
running 32:31 [2] 6.2 km (5:15 / km)
shoes: T-Rocket Sandals
easy through the subway