Training Log Archive: Coach.dionIn the 7 days ending Oct 18, 2020:
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Sunday Oct 18, 2020 #
11 AM
running 20:00 [3] 4.1 km (4:53 / km)
shoes: T-Rocket Sandals
out to horse trail on road
little ttrail back
little ttrail back
Saturday Oct 17, 2020 #
7 AM
running tempo 1:10:40 [5] 17.4 km (4:04 / km)
shoes: Sandle Street Black
2km warmup 10:20 to Rust en Vrede
15km tempo 59:14
up to Parish, right on C/Main
Nova C loop
Spaansgemut
down Fairgrove
over bridge, right and down past
Bergvleit Farm
Children's way
boundary and home
warm down 400m 2:06
with Mark Byron, Nelson
15km tempo 59:14
up to Parish, right on C/Main
Nova C loop
Spaansgemut
down Fairgrove
over bridge, right and down past
Bergvleit Farm
Children's way
boundary and home
warm down 400m 2:06
with Mark Byron, Nelson
Friday Oct 16, 2020 #
5 PM
running 28:30 [2] 6.0 km (4:45 / km)
shoes: StreetLite Sandals
every street in the hood, but I missed 3 this time...
and I ran a km further than last week!
and I ran a km further than last week!
Thursday Oct 15, 2020 #
5 PM
running 24:35 [2] 5.0 km (4:55 / km)
shoes: Primus
easy out to little horse trail
loop and back
with a couple of pickup
and through the River Green Belt
loop and back
with a couple of pickup
and through the River Green Belt
Wednesday Oct 14, 2020 #
5 PM
running 27:25 [2] 6.0 km (4:34 / km)
shoes: Sandle Street Black
up through little park to Kendal
to outside gym
tried pull up and some...
back home with strides in the last km 2:55
to outside gym
tried pull up and some...
back home with strides in the last km 2:55
Tuesday Oct 13, 2020 #
5 PM
running 30:15 [2] 6.4 km (4:44 / km)
shoes: StreetLite Sandals
little loop into Wynberg
Waterloo, Alexandra fast
loop and up Morgenrood fast
loop and home past the Library
Waterloo, Alexandra fast
loop and up Morgenrood fast
loop and home past the Library
Monday Oct 12, 2020 #
5 PM
running 23:22 [2] 5.0 km (4:40 / km)
shoes: Primus
loop around the block
legs heavy on any hill
dipped into VOB TT loop and did
6 x strides at 2:48 pace 90sec in total
legs heavy on any hill
dipped into VOB TT loop and did
6 x strides at 2:48 pace 90sec in total