Training Log: Coach.dion
In the last 7 days:
| activity | # | time | miles | km | +m | |||||||
| running | 6 | 7:33:50 | 47.41 | (9:34) | 76.3 | (5:57) | 1690 | |||||
| Total | 6 | 7:33:50 | 47.41 | (9:34) | 76.3 | (5:57) | 1690 | |||||
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| We | Th | Fr | Sa | Su | Mo | Tu | ||||||
Monday Jun 21 #
5 PM
running 30:50 [3] 6.1 km (5:03 / km)
shoes: Max
easy down to and around the common
then back for a couple of strides
then back for a couple of strides
Sunday Jun 20 #
9 AM
running long 3:24:21 [3] 24.5 km (8:20 / km) +1250m 6:39 / km
shoes: Salming trail
Up Green Belts to Cecelia
across to Skelton
up then to Maclears
across to Platteklip
then Valley of the red gods
across to Nursery
down and out at top gate
green belts home
across to Skelton
up then to Maclears
across to Platteklip
then Valley of the red gods
across to Nursery
down and out at top gate
green belts home
Saturday Jun 19 #
12 PM
running 1:11:21 [3] 15.0 km (4:45 / km)
shoes: Sandle Street Black
Constantia Main to Nova C
didn't get far, met Grant
joined him Croft
strawberry and track
then to Firgrove and
Penny Lane, turned home from there
up to Bergvliet
around the school and home
didn't get far, met Grant
joined him Croft
strawberry and track
then to Firgrove and
Penny Lane, turned home from there
up to Bergvliet
around the school and home
Friday Jun 18 #
6 PM
running 25:55 [3] 5.2 km (4:59 / km)
shoes: NB 610
after walking the dogs in the green belt
I ran home, up the green belt both
to the forest and straight
then down and home
I ran home, up the green belt both
to the forest and straight
then down and home
Thursday Jun 17 #
5 PM
running hills 56:36 [5] 12.5 km (4:32 / km) +180m 4:13 / km
shoes: Primus
4KM WARM UP THROUGH THE SUB WAY
Hills on Mount Rd
120sec, 110sec, 100sec down to 10sec
tempo down and a short rest
warm down back to the club
Hills on Mount Rd
120sec, 110sec, 100sec down to 10sec
tempo down and a short rest
warm down back to the club
Wednesday Jun 16 #
8 AM
running hills 1:04:47 [3] 13.0 km (4:59 / km) +260m 4:32 / km
shoes: Sandle Street Black
Constantia Main to Price Drive
up Price Drive 8:53
down, turned right and looped to get into vineyards out and home
up Price Drive 8:53
down, turned right and looped to get into vineyards out and home
Recent Weeks:
| Week Ending | Training hours by intensity | ||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|
| 10 | ||||||||||
| Jun 27 | | ||||||||||
| Jun 20 | | ||||||||||
| Jun 13 | | ||||||||||
| Jun 6 | | ||||||||||
| May 30 | |
| Week Ending | Training hours by activity | ||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|
| 10 | ||||||||||
| Jun 27 | | ||||||||||
| Jun 20 | | ||||||||||
| Jun 13 | | ||||||||||
| Jun 6 | | ||||||||||
| May 30 | |
| Week Ending | Training kilometers by activity | ||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|
| 100 | ||||||||||
| Jun 27 | | ||||||||||
| Jun 20 | | ||||||||||
| Jun 13 | | ||||||||||
| Jun 6 | | ||||||||||
| May 30 | |
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