Training Log Archive: Coach.dionIn the 7 days ending Jun 7, 2020:
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Sunday Jun 7, 2020 #
3 PM
cycling 1:21:39 [3] 35.0 km (25.7 kph)
strted today with a loop via Peter Cloete
Strawberry, Nova Constantia
back via Bergvliet farm
Strawberry, Nova Constantia
back via Bergvliet farm
Saturday Jun 6, 2020 #
3 PM
cycling 1:23:25 [3] 35.0 km (25.2 kph)
Cycle, looked to keep it flat
looped out to Penny lane and back via Bergvliet farm
looped out to Penny lane and back via Bergvliet farm
Friday Jun 5, 2020 #
5 PM
running 38:14 [3] 8.0 km (4:47 / km)
shoes: MT 10 V2
Just a loop around the block
that said I did loop to Ladies Mile before heading back.
that said I did loop to Ladies Mile before heading back.
Thursday Jun 4, 2020 #
5 PM
running hills 57:11 [3] 12.0 km (4:46 / km) +200m 4:24 / km
shoes: MT 10 V2
easy warm up to Peter Cloete
20 x hills
about 150m +_10m climb
times up 45-40sec
back via Doordrift
20 x hills
about 150m +_10m climb
times up 45-40sec
back via Doordrift
Wednesday Jun 3, 2020 #
5 PM
running 1:00:05 [3] 12.5 km (4:48 / km)
shoes: T-Rocket Sandals
Hill past horses (Vineyard Ave)
little GB to Alphen Drive
Oak, and little GB to Brommisvlie
Klaasenbasch, Venus, Parish
L/mile ex, met and ran home with Stef
little GB to Alphen Drive
Oak, and little GB to Brommisvlie
Klaasenbasch, Venus, Parish
L/mile ex, met and ran home with Stef
Tuesday Jun 2, 2020 #
4 PM
running intervals 48:44 [5] 11.0 km (4:26 / km)
shoes: StreetLite Sandals
3km warmup 14:39
behind PnP
6 x 500m rest about 60sec
1:49 1:52 1:54
1:45 1:51 1:51
1 @ 3km pace 2 @ 10km pace
10km pace just to hard!
behind PnP
6 x 500m rest about 60sec
1:49 1:52 1:54
1:45 1:51 1:51
1 @ 3km pace 2 @ 10km pace
10km pace just to hard!
Monday Jun 1, 2020 #
10 AM
running 29:55 [3] 5.2 km (5:45 / km)
shoes: Vivo Ultra 3
Loop around Langes with Monty
needed a rest day
needed a rest day