Training Log Archive: Coach.dionIn the 7 days ending Jul 5, 2020:
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Sunday Jul 5, 2020 #
12 PM
running hills 2:07:44 [4] 20.0 km (6:23 / km) +750m 5:23 / km
shoes: Salming trail
up Green belts to Cecelia
Contour Path down before Aloes
Down into Newlands
up Loe's ladder 16:37 320m climb
Down, contour, down to Dam
down then up to Cecelia and home green belt
Contour Path down before Aloes
Down into Newlands
up Loe's ladder 16:37 320m climb
Down, contour, down to Dam
down then up to Cecelia and home green belt
Saturday Jul 4, 2020 #
11 AM
running tempo 1:49:47 [5] 24.0 km (4:34 / km) +300m 4:18 / km
shoes: T-Rocket Sandals
easy from home
3km hard through Nova Constantia 10:11 (3:37)
easy to Steenberg hill
up hill hard 12:38 167m climb
back past Trail and Tar
Penny lane ect
3km hard through Nova Constantia 10:11 (3:37)
easy to Steenberg hill
up hill hard 12:38 167m climb
back past Trail and Tar
Penny lane ect
Friday Jul 3, 2020 #
5 PM
running 33:17 [2] 7.0 km (4:45 / km)
shoes: Vivo Ultra 3
Loop up Doordrift, met Lange on Innesfree
loop at the top of Doordrift and around the block home
loop at the top of Doordrift and around the block home
Thursday Jul 2, 2020 #
5 PM
running hills 1:03:49 [5] 14.0 km (4:34 / km) +360m 4:02 / km
shoes: StreetLite Sandals
Warm up to Wynberg Park
6 x hills
4:05 4:04 3:55 3:58 3:52 3:55
downs 3:30-3:20
home, with 2 km tempo (3:58)
6 x hills
4:05 4:04 3:55 3:58 3:52 3:55
downs 3:30-3:20
home, with 2 km tempo (3:58)
Wednesday Jul 1, 2020 #
5 PM
running 58:33 [3] 12.5 km (4:41 / km) +190m 4:21 / km
shoes: StreetLite Sandals
Peter Cloete, Spilhouse
Up to Rhodes
Klaasens and down and over foot bridge
home with a short cut because of the time
ok the last couple of km were a little faster
Up to Rhodes
Klaasens and down and over foot bridge
home with a short cut because of the time
ok the last couple of km were a little faster
Tuesday Jun 30, 2020 #
5 PM
running intervals 1:13:56 [5] 17.5 km (4:13 / km)
shoes: StreetLite Sandals
2km warm up to Rest en Vrede
25 x 1min hard 1min easy
hard ave 3:32 (3:13-3:48)
easy ave 4:40 (4:15-5:21)
Parish - Strawberry
Firgrove and Bergvliet farm
turned home early because I was running late
#lockdown
25 x 1min hard 1min easy
hard ave 3:32 (3:13-3:48)
easy ave 4:40 (4:15-5:21)
Parish - Strawberry
Firgrove and Bergvliet farm
turned home early because I was running late
#lockdown
Monday Jun 29, 2020 #
5 PM
running 52:28 [3] 11.0 km (4:46 / km)
shoes: Vivo Ultra 3
Looped up Doordrift
to Garage. then looped back past
the Langes home
to Garage. then looped back past
the Langes home