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Training Log: Coach.dion

In the last 7 days:

activity # timemileskm+m
  running5 4:55:26 40.76(7:15) 65.6(4:30) 700
  cycling2 1:41:06 22.25(13.2/h) 35.8(21.2/h)
  Swimming1 31:05 1.0(31:05) 1.61(19:19)
  Total8 7:07:37 64.01(6:41) 103.01(4:09) 700
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ThFrSaSuMoTuWe

Tuesday Feb 18 #

5 PM

running intervals 45:10 [5] 11.4 km (3:58 / km)
shoes: Primus

3.4km warmup around uct

35 x 200m 30 sec rest
39.7 - 42.7

1km warm down 3.55 1km

Monday Feb 17 #

5 PM

running 42:35 [3] 9.0 km (4:44 / km)
shoes: Vivo Ultra 3

easy loop thorough the subway
then some drills strides and short hills
ended with 2km tempo MP on the track

Sunday Feb 16 #

6 AM

cycling 35:12 [2] 10.8 km (18.4 kph)

cycled to main road to follow Peninsula
got to Westlake /Kirstenhof
then the bicycle broke!
8 AM

running 33:18 [3] 6.5 km (5:07 / km)
shoes: NB 10v2

ran home on the main road
pushing the bike!
from Kirstenhof
11 AM

cycling 1:05:54 [3] 25.0 km (22.8 kph)

cycled to Trail and Tar
to see if they were open to buy a part for the bike.
no luck, so a cycled a loop and home

Saturday Feb 15 #

7 AM

running long 2:04:27 [3] 28.0 km (4:27 / km) +350m 4:11 / km
shoes: T-Rocket Sandals

Ran from Trail and tar
up Ou Kaapse Weg (ok I worked the hill
down at 4:00
past the golf course
Main road and Kirstenhof back

Friday Feb 14 #

6 AM

Swimming 31:05 [3] 1.61 km (19:19 / km)

one lap of the canal
wrong goggles so they were leaking on the left side and I had to stop (ok turn over to backstroke and just kick a bit while I sorted them out.)
but I swam well

Thursday Feb 13 #

5 PM

running hills 49:56 [5] 10.7 km (4:40 / km) +350m 4:01 / km
shoes: T-Rocket Sandals

warm up to subway 4km 20:00
hills!
TABATHA session
8 x 20sec hard 10sec easy (4min) then down and x 4
downs 2:25-2:35

back through UCT

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