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Training Log Archive: Coach.dion

In the 7 days ending May 30:

activity # timemileskm+m
  running7 6:52:17 53.81(7:40) 86.6(4:46) 910
  Total7 6:52:17 53.81(7:40) 86.6(4:46) 910

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MoTuWeThFrSaSu

Sunday May 30 #

12 PM

running long 1:43:03 [3] 21.1 km (4:53 / km) +300m 4:34 / km
shoes: Vegan Ultra

Through to Spaanschemat,
back Nova C, into Vineyard, loop
then up Constantia Main to Nek
Rhodes, down S/Cross
Dawn loop to Zoes down and home
road

Saturday May 29 #

9 AM

running 48:19 [3] 11.0 km (4:24 / km) +160m 4:06 / km
shoes: Primus SG

Easy to Green Belt
Hard tempo up to the right
Rhodes Drive
down Green Belts from Southern Cross.
easy home

Friday May 28 #

5 PM

running 38:34 [3] 8.0 km (4:49 / km)
shoes: Vegan Ultra

Constantia Main, turn past PnP and to LM Garage
down to Meadowridge
and home

Thursday May 27 #

5 PM

running hills 56:15 [5] 12.0 km (4:41 / km) +250m 4:15 / km
shoes: Vivo Ultra 3

3km warm up through subway
hills
15 x 200m
ups 49-52 (54 slow one)
downs same
back 3km

Wednesday May 26 #

5 PM

running long 1:13:57 [3] 15.0 km (4:56 / km) +200m 4:37 / km
shoes: Vegan Ultra

up through Chelsea foot bridge
loop, back Exitor, loop to top gate
Rhodes, down past Zoe's
home

Tuesday May 25 #

5 PM

running 51:47 [3] 12.0 km (4:19 / km)
shoes: Primus

warm up to subway 24:22

4 x 1500m 5:29 5:27 5:26 5:29
rest =_2miin

warm down 5:30

Monday May 24 #

5 PM

running 40:22 [3] 7.5 km (5:23 / km)
shoes: Max

easy through the subway
right and down Van Reenen, R/Berg
over foot bridge and back to club

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