Training Log Archive: Coach.dionIn the 7 days ending Nov 17, 2019:
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| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||
Sunday Nov 17, 2019 #
7 AM
running long 2:09:02 [3] 28.0 km (4:37 / km)
shoes: T-Rocket Sandals
Rathfelder, Silverhurst, Groot Constantia
to Tokai loop, then round to Penny Lane
Bergvliet back
25:03 24:00 23:05 22:16 21:19 13:17 (last 3)
to Tokai loop, then round to Penny Lane
Bergvliet back
25:03 24:00 23:05 22:16 21:19 13:17 (last 3)
Saturday Nov 16, 2019 #
6 AM
running long 1:37:33 [2] 13.5 km (7:14 / km) +550m 6:00 / km
shoes: Yeti-X
Met Chantel at the Nek
Contour Path over Aloes, down at big tree
lower back.
Contour Path over Aloes, down at big tree
lower back.
Friday Nov 15, 2019 #
6 AM
Swimming 32:02 [3] 1.61 km (19:55 / km)
one lap of the canal
Thursday Nov 14, 2019 #
5 PM
running intervals 41:41 [5] 10.0 km (4:10 / km)
shoes: NB 10v2
5km warm up 23:52
10 x 500m
400 easy 96 100 hard 18.8
300 easy 72 200 hard 38.5
200 easy 48 300 hard 58.9
100 easy 27 400 hard 78.2
000 easy 00 500 hard 99.6
000 easy 00 500 hard 98.0
100 easy 24 400 hard 76.8
200 easy 48 300 hard 58.0
300 easy 72 200 hard 37.6
400 easy 96 100 hard 17.9
happy with that
10 x 500m
400 easy 96 100 hard 18.8
300 easy 72 200 hard 38.5
200 easy 48 300 hard 58.9
100 easy 27 400 hard 78.2
000 easy 00 500 hard 99.6
000 easy 00 500 hard 98.0
100 easy 24 400 hard 76.8
200 easy 48 300 hard 58.0
300 easy 72 200 hard 37.6
400 easy 96 100 hard 17.9
happy with that
Wednesday Nov 13, 2019 #
5 PM
running 1:02:15 [3] 12.0 km (5:11 / km) +260m 4:41 / km
shoes: T-Rocket Sandals
short loop in the forest
then 5km around campus
then 5km around campus
Tuesday Nov 12, 2019 #
5 AM
running 14:36 [1] 2.6 km (5:37 / km)
shoes: NB 610
Monty Morning run
5 PM
running hills 43:54 [5] 10.0 km (4:23 / km) +120m 4:08 / km
shoes: NB 10v2
warm up through the subway 5.2km 24:09
10 x Glen Darrach hills
ups 44-48
downs 53-55
warm down 600m 3:11
10 x Glen Darrach hills
ups 44-48
downs 53-55
warm down 600m 3:11
Monday Nov 11, 2019 #
5 AM
running 15:59 [2] 2.8 km (5:43 / km)
shoes: T-Rocket Sandals
Monty run
5 PM
cycling 21:31 [3] 7.5 km (20.9 kph)
cycle to the club
6 PM
running 32:14 [2] 6.5 km (4:58 / km)
shoes: T-Rocket Sandals
easy loop through the subway
5 x short hills
5 x 50m (42.5 sec) holding the pace
5 x short hills
5 x 50m (42.5 sec) holding the pace
7 PM
cycling 21:15 [3] 7.5 km (21.2 kph)
cycled home