Training Log Archive: Coach.dionIn the 7 days ending Dec 23, 2018:
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Sunday Dec 23, 2018 #
7 AM
running tempo 1:04:18 [3] 14.0 km (4:36 / km)
shoes: Vivo EVA
3km with Dawn to Ladies Mile/Pedders
10km MP 41.06 Bergvliet farm
1km easy home
10km MP 41.06 Bergvliet farm
1km easy home
Saturday Dec 22, 2018 #
8 AM
running long 2:24:48 [3] 30.0 km (4:50 / km) +500m 4:27 / km
shoes: T-Rocket Sandals
Loop in Bishopscourt up Forest to TopGate
Road to Cecilia, loops to lookout then Nek
Road to Hohnort with Rog Dick
Down then to Rathfelder and Duckett
Loop home
Road to Cecilia, loops to lookout then Nek
Road to Hohnort with Rog Dick
Down then to Rathfelder and Duckett
Loop home
Friday Dec 21, 2018 #
6 AM
Swimming 32:36 [3] 1.6 km (20:22 / km)
canal swim from T & T
Thursday Dec 20, 2018 #
5 PM
running hills 54:24 [3] 11.0 km (4:57 / km) +190m 4:33 / km
shoes: Vivo EVA
Easy to the lights,
The a loop up Thorn!
Riverside back
The a loop up Thorn!
Riverside back
Wednesday Dec 19, 2018 #
5 PM
running 52:00 [2] 11.0 km (4:44 / km)
shoes: T-Rocket Sandals
easy loop around Common and Ronderbosch
Tuesday Dec 18, 2018 #
5 PM
running intervals 1:10:21 [5] 17.0 km (4:08 / km)
shoes: Vivo EVA
Warm up to Boshoff 3.5km 16:27
2.5km 10:36 (MP 4:07)
2km 7:39 (1/2 pace 3:48)
1.5km 5:30 (10km pace 3:36)
1km 3:24 (fast! ok not so fast)
2.5km 9:56 (MP 3:57, ok a little fast)
Warm down 4km back 16:47 (ok a little fast!)
2.5km 10:36 (MP 4:07)
2km 7:39 (1/2 pace 3:48)
1.5km 5:30 (10km pace 3:36)
1km 3:24 (fast! ok not so fast)
2.5km 9:56 (MP 3:57, ok a little fast)
Warm down 4km back 16:47 (ok a little fast!)
Monday Dec 17, 2018 #
9 AM
running long 1:54:38 [4] 22.0 km (5:13 / km) +490m 4:41 / km
shoes: Primus
Up GB to top gate. Road boshoff up to forest.
The Hill... mnt bike trails to Cecilia
GB down and home
The Hill... mnt bike trails to Cecilia
GB down and home