Training Log Archive: Coach.dionIn the 7 days ending Jun 21, 2020:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Jun 21, 2020 #
4 PM
running long 1:40:52 [3] 21.1 km (4:47 / km) +150m 4:37 / km
shoes: Yeti-X
Green Belts up to Zoe's, then
Mnt Bike trail to Tokai
forest loop and back
Pedlars and home
Mnt Bike trail to Tokai
forest loop and back
Pedlars and home
Saturday Jun 20, 2020 #
11 AM
running 1:52:00 [3] 23.0 km (4:52 / km) +500m 4:24 / km
shoes: T-Rocket Sandals
To Price Drive and up 8:29
Down, then up to Nek
Top level past lookout
middle level back to S/Cross
Lower level to Cecelia
Single track to S/Cross
Down and home
Down, then up to Nek
Top level past lookout
middle level back to S/Cross
Lower level to Cecelia
Single track to S/Cross
Down and home
Friday Jun 19, 2020 #
5 PM
running 23:47 [2] 5.0 km (4:45 / km)
shoes: MT 10 V2
From home the 4km loop
around the block, but turned into
VOB TT loop for some strides
5 x 100m
home
around the block, but turned into
VOB TT loop for some strides
5 x 100m
home
Thursday Jun 18, 2020 #
4 PM
running hills 1:00:30 [5] 12.5 km (4:50 / km) +360m 4:14 / km
shoes: T-Rocket Sandals
warm up to bottom of hill, 10:42 2.08km
5 x hills up past Wynberg Park to bridge
4:37 4:19 4:18 4:13 4:09
downs about 3:30
didn't kill myself
5 x hills up past Wynberg Park to bridge
4:37 4:19 4:18 4:13 4:09
downs about 3:30
didn't kill myself
Wednesday Jun 17, 2020 #
4 PM
running 43:32 [3] 9.0 km (4:50 / km)
shoes: MT 10 V2
little loop in Constantia
up past the stables, horse trail to Alphen rd ,
around and home
up past the stables, horse trail to Alphen rd ,
around and home
Tuesday Jun 16, 2020 #
12 PM
running intervals 1:19:00 [5] 18.0 km (4:23 / km)
shoes: T-Rocket Sandals
10 min, 2km warm up to Rust en Vreda
25 x 1min hard, 1min easy
hard ave 3:40 (3:21-3:48 (4:10 up a hill)
easy ave 4:45 (4:23 - 5:05)
Ladies Mile, Strawberry Firgrove, Bergvleit Farm
Jeff Coat, easy home
25 x 1min hard, 1min easy
hard ave 3:40 (3:21-3:48 (4:10 up a hill)
easy ave 4:45 (4:23 - 5:05)
Ladies Mile, Strawberry Firgrove, Bergvleit Farm
Jeff Coat, easy home
Monday Jun 15, 2020 #
4 PM
running 52:05 [3] 11.0 km (4:44 / km)
shoes: Vivo Ultra 3
Loops and loops around Lange to Ladies Mile Over bridge and home