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Training Log Archive: Coach.dion

In the 30 days ending Nov 30, 2018:

activity

time

miles

running

26:07:41

202.01

(7:46)

325.1

(4:49)

4905

Swimming

1:28:10

2.67

(33:00)

4.3

(20:30)

cycling

1:02:47

13.98

(13.4/h)

22.5

(21.5/h)

Total

28:38:38

218.66

(7:52)

351.9

(4:53)

4905

2:06

0:00

» now

Friday Nov 30, 2018 #

6 AM

Swimming 32:30 [3] 1.6 km (20:19 / km)

morning swim in the canal
from Trail and Tar starting point

Thursday Nov 29, 2018 #

5 PM

running hills 58:30 [3] 12.5 km (4:41 / km) +240m 4:16 / km
shoes: MT 10 V2

up into Constantia from home
a couple of loops and a loop of K'bosch Green Belt
and home

Wednesday Nov 28, 2018 #

5 PM

running long 1:15:01 [3] 15.2 km (4:56 / km) +340m 4:26 / km
shoes: Primus

on joggers path to lights, down to river
up other side to Forest Drive
up Monterey on to top gate
back to club

Tuesday Nov 27, 2018 #

5 PM

running tempo 1:04:24 [4] 14.0 km (4:36 / km)
shoes: Vivo EVA

down to the common
loop tempo, loop down by warehouse tempo
and a couple more through R/Bosch and back to the club
5.5km at 4:00
then rest at 5:00ish

Monday Nov 26, 2018 #

5 PM

running 1:06:58 [2] 14.0 km (4:47 / km) +170m 4:31 / km
shoes: Vivo EVA

Started with the Sports center
Boshoff
loop to B'Court
River back
but ended with loop to Barry
and 4 x 50m

Sunday Nov 25, 2018 #

7 AM

running tempo 1:28:44 [4] 21.1 km (4:12 / km)
shoes: Vivo EVA

ran from Dalebrook to Simon's Town and back.

no speed, and while running at this pace was easy, I didn't really have another gear.

Saturday Nov 24, 2018 #

9 AM

running long 1:47:15 [3] 22.0 km (4:53 / km) +470m 4:24 / km
shoes: Primus

up Constantia Main
Die Hell
Southern Cross
Mnt Bike single track to Cecelia
lower road back, middle road back to Cecelia
top road over lookout to Nek
Home down Main

Friday Nov 23, 2018 #

6 AM

Swimming 33:25 [3] 1.6 km (20:53 / km)

Canal swim, new start from Trail and Tar

Thursday Nov 22, 2018 #

5 PM

running 1:02:43 [3] 11.6 km (5:24 / km) +310m 4:46 / km
shoes: Primus

easy run
Animal enclosure
windy corner (and it was windy)
through to forest and back

Wednesday Nov 21, 2018 #

5 PM

running hills 1:11:09 [4] 13.3 km (5:21 / km) +630m 4:20 / km
shoes: Primus

down to Main Rd
then: One Hill Wednesday
up Klipper, Princess Anne
Single track next to Rhodes,
then up to Blockhouse

Tuesday Nov 20, 2018 #

5 PM

running tempo 1:04:20 [4] 14.0 km (4:36 / km)
shoes: Vivo EVA

down to Ronderbosch,
loop of the Common
loop by Warehouse
past Cricket club
and back to club
tempo at time 5.25km at about 4:00

Monday Nov 19, 2018 #

5 PM

running 1:12:17 [3] 14.0 km (5:10 / km) +260m 4:43 / km
shoes: Primus

Into the frest at the Subway,
up The Hill
Kirstenbosch up, but down the stairs of Soles hill
loop on road and back down river

Sunday Nov 18, 2018 #

1 PM

running 1:02:46 [3] 14.0 km (4:29 / km)
shoes: Vivo EVA

easy out to Parish, Ducket, down Silverhurst, Peddlers, down ladies Mile
back boundary last 6 at MP

Saturday Nov 17, 2018 #

7 AM

running long 2:06:05 [3] 25.0 km (5:03 / km) +850m 4:19 / km
shoes: Primus

run from Trail and Tar to the mast
to start 11:21
up gravel 30:00
up road 29:47
down 21:33
down 24:30
back 8:51

Friday Nov 16, 2018 #

6 AM

Swimming 22:15 [3] 1.1 km (20:14 / km)

morning canal swim

Thursday Nov 15, 2018 #

5 PM

running 27:16 [3] 6.0 km (4:33 / km)
shoes: Vivo EVA

5km warm up
5x 200m

35:0 36.5 34.8 35.5 34.2

Wednesday Nov 14, 2018 #

5 PM

running 36:32 [3] 7.0 km (5:13 / km) +110m 4:50 / km
shoes: Vivo EVA

easy run loops of UCT and down Princess Anne

Tuesday Nov 13, 2018 #

5 PM

running intervals 27:50 [3] 6.0 km (4:38 / km)
shoes: Vivo EVA

easy 5km warm up 24:47

5 x 200m long rest
36.9 37.5 36.0 36.3 35.9

Monday Nov 12, 2018 #

5 PM

running 33:10 [2] 7.0 km (4:44 / km)
shoes: Vivo EVA

easy through the subway and a couple of 50s on the tracjk

Sunday Nov 11, 2018 #

7 AM

running long 1:54:01 [3] 21.1 km (5:24 / km) +710m 4:38 / km
shoes: Primus

Ran from home up GB to S/Cross then up to Dam for a swim
Back down

Thursday Nov 8, 2018 #

5 PM

running 37:27 [3] 8.0 km (4:41 / km)
shoes: Vivo EVA

easy warmup through the subway to Glen Darragh
10 x hills, but I was only doing half the hill
running steady
1st and last one I went all the way.

Wednesday Nov 7, 2018 #

5 PM

cycling 20:44 [3] 7.5 km (21.7 kph)

cycled to the club

6 PM

running long 1:15:11 [3] 14.0 km (5:22 / km) +360m 4:46 / km
shoes: Primus

ran home from the club
started jacks loop, but went into K/bosch and up to the cycle track, home through Cecila and GB

Tuesday Nov 6, 2018 #

5 PM

running intervals 50:18 [5] 12.2 km (4:07 / km)
shoes: Vivo EVA

5km warm up 24:02
2 x 500m 1:46 1:44

2 x 400m 79.2 80.3

3 x 300m 58.5 60.0 60.3

5 x 200m 37.6 40.4 39.7 40.0 38.5

3km tempo 11:22

500m warm down

Monday Nov 5, 2018 #

5 PM

cycling 21:14 [3] 7.5 km (21.2 kph)

cycled to club

6 PM

running 46:10 [3] 10.0 km (4:37 / km)
shoes: Primus

BOSHOFF LOOP ENDING DOWN THE RIVER

7 PM

cycling 20:49 [3] 7.5 km (21.6 kph)

cycled home

Sunday Nov 4, 2018 #

6 AM

running race 1:26:13 [5] 21.1 km (4:05 / km) +290m 3:49 / km
shoes: Vivo EVA

Landmarks half
not easy, so unfit...
need to up the training (distance)
OK for first 5km (18:55)
then 5km uphill to R/Mem slow and hard work
but it's the 5km down that lost me time, should have been running at least as fast as the first 5km or faster, but was only just under 20.
the last 5/6 was ok with no slow km but at just over 4, it wasn't fast enough
I'm not running enough to hold the pace.

Saturday Nov 3, 2018 #

7 AM

running 55:00 [2] 9.0 km (6:07 / km)
shoes: Vivo EVA

easy with Dawn from Dalebrook
down to Muizenberg and back on the catwalk then to Fishhoek and back for a swim

Thursday Nov 1, 2018 #

5 PM

running hills 58:21 [5] 13.0 km (4:29 / km) +165m 4:13 / km
shoes: Vivo EVA

5km warmup through the subway to Glen Darrach
10 x hills 15:44 3.5km
then to the track for
3km tempo 11:20
little warm down

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