Training Log Archive: Coach.dionIn the 7 days ending May 23, 2021:
| ||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
|
|
|
|
| |||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday May 23, 2021 #
4 PM
running 1:01:25 [3] 12.5 km (4:55 / km)
shoes: Sandle Street Black
little loop in Constantia
loop behind Pnp then to LM Garage
down the Meadowridge
and home
loop behind Pnp then to LM Garage
down the Meadowridge
and home
Saturday May 22, 2021 #
10 AM
running long 2:31:26 [3] 22.2 km (6:49 / km) +830m 5:45 / km
shoes: Yeti-X
up Green Belts easy
up Cecelia
Up Nursery! 20:03
over Railway track
down Kasteels and Pipe Track
down The Glen
and beach Rd to Sea Point
up Cecelia
Up Nursery! 20:03
over Railway track
down Kasteels and Pipe Track
down The Glen
and beach Rd to Sea Point
Friday May 21, 2021 #
6 PM
running 29:52 [3] 6.5 km (4:36 / km)
shoes: Elite 1
ran home from Oak
road around the green Belt
tempo on Bromisvlie
down Doordrift
road around the green Belt
tempo on Bromisvlie
down Doordrift
Thursday May 20, 2021 #
5 PM
running hills 56:51 [5] 13.0 km (4:22 / km) +275m 3:57 / km
shoes: Vivo Ultra 3
down to Main and to Mount for hills 1.6km
10 x 500m hills (maybe a little short)
2:00-2:05 up
2:05-1;55 down
and the mile back
10 x 500m hills (maybe a little short)
2:00-2:05 up
2:05-1;55 down
and the mile back
Wednesday May 19, 2021 #
5 PM
running 1:01:50 [3] 12.5 km (4:57 / km) +250m 4:30 / km
shoes: Vegan Ultra
loop from home
up past the stables, Spilhuis
around Ave Boudoux.
lower Rathfelder, Venice
home
up past the stables, Spilhuis
around Ave Boudoux.
lower Rathfelder, Venice
home
Tuesday May 18, 2021 #
5 PM
running intervals 50:57 [3] 12.0 km (4:15 / km)
shoes: Vivo Ultra 3
warm up to sub way 4.8km 23:51
6 x 1000m 90sec rest
3:42 3:39 3:39
3:36 3:38 3:35
warm down 1.2km 5:15
6 x 1000m 90sec rest
3:42 3:39 3:39
3:36 3:38 3:35
warm down 1.2km 5:15
Monday May 17, 2021 #
5 PM
running 35:24 [3] 7.0 km (5:03 / km)
shoes: Max
Easy to the lights from the club