Training Log Archive: Coach.dionIn the 7 days ending Jan 31:
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Sunday Jan 31 #
8 AM
cycling long 2:55:18 [3] 73.0 km (25.0 kph) +600m
down Main Rd to Simon's Town
Cape Point, back over Red Hill
Main home
little North Wester and a lite rain down south!
Cape Point, back over Red Hill
Main home
little North Wester and a lite rain down south!
Saturday Jan 30 #
5 AM
walking 3:10:46 [3] 15.0 km (12:43 / km) +550m 10:45 / km
shoes: Vegan Ultra
walked with Dawn and Monty
up to see the Disas
up 1st Single track
road to Dam
single track to first Disa's
did do a little jogging on the flat bits
so about 53min at 7-8min/km maybe 7km
up to see the Disas
up 1st Single track
road to Dam
single track to first Disa's
did do a little jogging on the flat bits
so about 53min at 7-8min/km maybe 7km
Friday Jan 29 #
6 AM
running 34:21 [1] 5.0 km (6:52 / km)
shoes: StreetLite Sandals
little loop with Dawn and Monty
around and to big field by Lange
one loop and back home
around and to big field by Lange
one loop and back home
5 PM
cycling 1:14:34 [3] 30.0 km (24.1 kph) +150m
Meadowridge loops
Bergvleit loops
and onto Tokia
Bergvleit loops
and onto Tokia
Thursday Jan 28 #
5 PM
cycling 1:20:44 [3] 25.0 km (18.6 kph) +350m
cycled to UCT
with the boys for a little bit
warm up and tempo,
then home, but over Thorn and top gate
with the boys for a little bit
warm up and tempo,
then home, but over Thorn and top gate
Wednesday Jan 27 #
5 PM
cycling 1:12:23 [3] 28.0 km (23.2 kph) +150m
waved my way through Bergvliet
and Tokia past Trail & Tar
home via Nova Constantia
and Tokia past Trail & Tar
home via Nova Constantia
Tuesday Jan 26 #
6 PM
cycling 1:03:37 [3] 25.0 km (23.6 kph) +230m
started off going Wynberg side
up over the foot bridge to Top Gate
down past Zoe's Rathfelder, Venues
Parish, Ladies Mile and Bergvliet farm
and home
up over the foot bridge to Top Gate
down past Zoe's Rathfelder, Venues
Parish, Ladies Mile and Bergvliet farm
and home
Monday Jan 25 #
5 PM
cycling 1:20:18 [3] 27.0 km (20.2 kph)
A little slower than my other rides, but it was hillier!
Oh and some easy single tracks
started up past the stables around Spilhuis
Rathfelder, loop to Silverhurst
Peddlers mnt trail to bridge
Bergvliet farm and home
Oh and some easy single tracks
started up past the stables around Spilhuis
Rathfelder, loop to Silverhurst
Peddlers mnt trail to bridge
Bergvliet farm and home