Training Log Archive: Coach.dionIn the 7 days ending Nov 21, 2021:
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| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||
Sunday Nov 21, 2021 #
6 AM
cycling 1:31:34 [3] 25.0 km (16.4 kph)
a loop around the block with Dawn
also Nova C
also Nova C
10 AM
running long 2:36:22 [3] 18.6 km (8:24 / km) +1050m 6:33 / km
shoes: Salming trail
from the nek up the single tracks
Smuts track to MaClears
up 29:37
to Nursery 10:55
to Skelli 6:13
To Maclears 27:28
to Platteklip 12:36
Valley of the red gods
and down the road
Smuts track to MaClears
up 29:37
to Nursery 10:55
to Skelli 6:13
To Maclears 27:28
to Platteklip 12:36
Valley of the red gods
and down the road
Saturday Nov 20, 2021 #
3 PM
running tempo 1:00:43 [3] 14.0 km (4:20 / km)
shoes: Elite 1
Constantia Main to the Emporium 3km
then 7km tempo 27:24
down Ladies Mile and Bergvliet farm
ended by sports club
home
then 7km tempo 27:24
down Ladies Mile and Bergvliet farm
ended by sports club
home
Friday Nov 19, 2021 #
6 AM
Swimming 31:03 [3] 1.61 km (19:18 / km)
1 lap of the canal
it was cold to start with!!!
it was cold to start with!!!
Thursday Nov 18, 2021 #
5 PM
running hills 1:01:09 [3] 13.5 km (4:32 / km) +210m 4:12 / km
shoes: Vegan Ultra
easy warmup to Palmboom 2.5km
hills
3 x (long to top + 3 x 60sec)
back to club from the top
hills
3 x (long to top + 3 x 60sec)
back to club from the top
Wednesday Nov 17, 2021 #
5 PM
running 53:13 [3] 10.0 km (5:19 / km)
shoes: Vegan Ultra
Loop up Doordrift and Van Ryn to Constantia Sports
met new runners
took one for a run to Nahoon around PnP and back
then ran home
met new runners
took one for a run to Nahoon around PnP and back
then ran home
Tuesday Nov 16, 2021 #
5 AM
running 26:35 [3] 4.2 km (6:20 / km)
shoes: Primus
took Monty to the field at Long Street
and back, plenty of stops
and back, plenty of stops
5 PM
running intervals 44:22 [3] 10.5 km (4:14 / km)
shoes: Primus
3.5km warm up around UCT
8min, 6min, 4min, 2 x 2min (22min) 90sec rest
all at 3:40ish pace
1km warm down
8min, 6min, 4min, 2 x 2min (22min) 90sec rest
all at 3:40ish pace
1km warm down
Monday Nov 15, 2021 #
6 PM
running 43:58 [3] 9.0 km (4:53 / km)
shoes: Max
Rust n Vrede on to Nahoon hill
Loquote and down
behind PnP some strides
and home down Doordrift.
Loquote and down
behind PnP some strides
and home down Doordrift.