Training Log Archive: Coach.dionIn the 7 days ending Mar 31, 2019:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Mar 31, 2019 #
8 AM
running hills 57:35 [4] 12.0 km (4:48 / km) +270m 4:19 / km
shoes: StreetLite Sandals
ran up past Wynberg park
down to the start of forest
Up Forest...
over foot bridge and home
down to the start of forest
Up Forest...
over foot bridge and home
Saturday Mar 30, 2019 #
7 AM
running long 1:25:43 [3] 18.0 km (4:46 / km) +370m 4:19 / km
shoes: T-Rocket Sandals
RAN FROM NEK TO SUIKERBOSSIE 41.24
RAN BACK 44.19 (did have to run 400m to make 18...
was watch HBTC to long rest between
RAN BACK 44.19 (did have to run 400m to make 18...
was watch HBTC to long rest between
Friday Mar 29, 2019 #
6 AM
Swimming 32:22 [3] 1.61 km (20:07 / km)
morning swim in the canal, stopped to cleaen goggles, so lost a bit of time
Wednesday Mar 27, 2019 #
5 PM
running 1:10:10 [3] 15.3 km (4:35 / km)
shoes: T-Rocket Sandals
Started with a loop through the sports centre
onto Boshoff, through to Kirstenbosch drive down
to the river, then right turn to Common
bottom side then back to Liesbek and club
onto Boshoff, through to Kirstenbosch drive down
to the river, then right turn to Common
bottom side then back to Liesbek and club
Tuesday Mar 26, 2019 #
5 PM
running intervals 56:59 [5] 13.6 km (4:11 / km)
shoes: T-Rocket Sandals
3.4km warm up around UCT
2 x 1000m fast 3:37, 3:37
5km tempo from sports center 19:02 (maybe a little hard)
2 x 1000m fast 3:41, 3:37
and a little running inbetween
2 x 1000m fast 3:37, 3:37
5km tempo from sports center 19:02 (maybe a little hard)
2 x 1000m fast 3:41, 3:37
and a little running inbetween
Monday Mar 25, 2019 #
5 PM
running 40:06 [2] 8.5 km (4:43 / km)
shoes: StreetLite Sandals
easy through the subway then right past the folks and down to the river
4 x 50m
9.0 9.2 8.2 8.5
4 x 50m
9.0 9.2 8.2 8.5