Training Log Archive: Coach.dionIn the 7 days ending Oct 11, 2020:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Oct 11, 2020 #
8 AM
running long 2:44:09 [4] 26.1 km (6:17 / km) +850m 5:25 / km
shoes: Yeti-X
Testing the Yetis X for the race...
from The Nek
Contour Path to Blockhouse
gravel roads to Animal enclosure
R/Mem - into Newlands
Mnt Bike trails to Kirstenbosch
lower trail back to Nek
from The Nek
Contour Path to Blockhouse
gravel roads to Animal enclosure
R/Mem - into Newlands
Mnt Bike trails to Kirstenbosch
lower trail back to Nek
Saturday Oct 10, 2020 #
8 AM
running tempo 1:00:36 [4] 14.3 km (4:14 / km)
shoes: Sandle Street Black
Warm up 3km to Constantia Emporium
10km tempo with Mark and Nelson
39:36
down to Circle
Bergvliet loop by Farm
Children's Way then onto Kendal and Boundary
ended by Constantiaberg Hospital
home
10km tempo with Mark and Nelson
39:36
down to Circle
Bergvliet loop by Farm
Children's Way then onto Kendal and Boundary
ended by Constantiaberg Hospital
home
Friday Oct 9, 2020 #
5 PM
running 23:25 [2] 5.0 km (4:41 / km)
shoes: StreetLite Sandals
Started with the KM loop
then all the way to PnP and every street
ok I missed a bit of Student way
then all the way to PnP and every street
ok I missed a bit of Student way
Thursday Oct 8, 2020 #
5 PM
running hills 57:03 [4] 12.5 km (4:34 / km) +100m 4:23 / km
shoes: Primus
longer than needed warm up to Klaasenbosch for hills
5 x (30sec hill, easy down, 2 x 30sec flat)
rest 30sec, flats on Rathfelder
home through GB
didn't kill myself, but ran well
not all that climb was on the hill!
5 x (30sec hill, easy down, 2 x 30sec flat)
rest 30sec, flats on Rathfelder
home through GB
didn't kill myself, but ran well
not all that climb was on the hill!
Wednesday Oct 7, 2020 #
5 PM
running 1:10:20 [3] 14.3 km (4:55 / km)
shoes: T-Rocket Sandals
Up past garage
down past Peddlers
other side roads to vineyards
loop round dam
out and home
down past Peddlers
other side roads to vineyards
loop round dam
out and home
Tuesday Oct 6, 2020 #
5 PM
running hills 1:19:59 [5] 18.0 km (4:27 / km) +480m 3:55 / km
shoes: Vivo Ultra 3
To Price drive 4.1km 20:00
3 x up and fast down
8:10, 8:11, 8:10 (5:04/km)
6:06, 6:04, 5:57 (3:44/km)
back home at MP 17:19 (4:12)
3 x up and fast down
8:10, 8:11, 8:10 (5:04/km)
6:06, 6:04, 5:57 (3:44/km)
back home at MP 17:19 (4:12)
Monday Oct 5, 2020 #
5 PM
running 59:50 [2] 12.3 km (4:52 / km) +190m 4:31 / km
shoes: Sandle Street Black
up past Wynberg park to Top Gate
Rhodes Drive and down past Zoe's
then home
Rhodes Drive and down past Zoe's
then home