Training Log: Coach.dion
In the last 7 days:
| activity | # | time | miles | km | +m | |||||||
| running | 5 | 3:27:33 | 24.85 | (8:21) | 40.0 | (5:11) | 80 | |||||
| cycling | 1 | 1:31:05 | 15.53 | (10.2/h) | 25.0 | (16.5/h) | ||||||
| Total | 6 | 4:58:38 | 40.39 | (7:24) | 65.0 | (4:36) | 80 | |||||
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Thursday Apr 18 #
5 PM
running intervals 44:38 [3] 10.0 km (4:28 / km)
shoes: Larva
3.5km warm up around UCT 17:46
5 x 5min tempo
90sec rest
4:05-4:10 pace
short warm down
5 x 5min tempo
90sec rest
4:05-4:10 pace
short warm down
Wednesday Apr 17 #
5 PM
running 34:11 [3] 7.0 km (4:53 / km)
shoes: Sandal Cross
Down Constantia Main to ML garage
and back home
and back home
Tuesday Apr 16 #
5 PM
running intervals 40:00 [3] 8.0 km (5:00 / km)
shoes: Sandal Cross
warm up around UCT
3.5km 18:13
11 x 200m fast slow
fast about 3:50 pace
slow about 5:00 pace
3.5km 18:13
11 x 200m fast slow
fast about 3:50 pace
slow about 5:00 pace
Monday Apr 15 #
6 PM
running 29:14 [3] 6.0 km (4:52 / km)
shoes: Sandal Cross
Constantia Main to Kendal
down and home
1km in 4:10
past field by Lange
and home
down and home
1km in 4:10
past field by Lange
and home
Sunday Apr 14 #
6 AM
running 59:30 [3] 9.0 km (6:37 / km) +80m 6:20 / km
shoes: Larva
with Jean and Dawn
to M3 to watch Oceans Half
then onto Southern Cross
some hill reps supporting.
Back home
to M3 to watch Oceans Half
then onto Southern Cross
some hill reps supporting.
Back home
12 PM
cycling 1:31:05 [3] 25.0 km (16.5 kph)
to Tokai (Builders to look at beds!)
and a little loop back home
and a little loop back home
Recent Weeks:
| Week Ending | Training hours by intensity | ||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|
| 10 | ||||||||||
| Apr 21 | | ||||||||||
| Apr 14 | | ||||||||||
| Apr 7 | | ||||||||||
| Mar 31 | | ||||||||||
| Mar 24 | |
| Week Ending | Training hours by activity | ||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|
| 10 | ||||||||||
| Apr 21 | | ||||||||||
| Apr 14 | | ||||||||||
| Apr 7 | | ||||||||||
| Mar 31 | | ||||||||||
| Mar 24 | |
| Week Ending | Training kilometers by activity | ||||||||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 160 | ||||||||||||||||
| Apr 21 | | ||||||||||||||||
| Apr 14 | | ||||||||||||||||
| Apr 7 | | ||||||||||||||||
| Mar 31 | | ||||||||||||||||
| Mar 24 | |
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