Training Log Archive: Coach.dionIn the 30 days ending Sep 30, 2020:
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Wednesday Sep 30, 2020 #
running 1:07:53 [3] 14.0 km (4:51 / km) +190m 4:32 / km
shoes: Vivo Ultra 3
Bishopscourt to top gate
down past Zoe's
and home
Tuesday Sep 29, 2020 #
running hills 48:52 [5] 12.0 km (4:04 / km) +100m 3:55 / km
shoes: Sandle Street Black
1.5km 7:20
7 x 1km 500 up, 500 down
1:54 1:56 1:55 1:56 1:55 1:57 1:56
1:46 1:44 1:42 1:39 1:39 1:41 1:41
rest +_ 60sec
3.5km Doordrift back 16:06
Monday Sep 28, 2020 #
running 33:20 [2] 7.0 km (4:46 / km)
shoes: Primus
up to lady's Mile garage and back
1km of strides and a couple of drills
Sunday Sep 27, 2020 #
running long 2:27:23 [4] 27.3 km (5:24 / km) +800m 4:43 / km
shoes: Yeti-X
up around the dams
Around and down
but back over lookout and down
from Cecelia GB home
Saturday Sep 26, 2020 #
running tempo 1:15:56 [4] 17.0 km (4:28 / km)
shoes: Sandle Street Black
with Sophie and Alexia
10km tempo 40:14
down to Circle, down past Bergvliet Farm
Children's way
loop round to boundary
ended by Constantiaberg
back to club and home
Friday Sep 25, 2020 #
running 36:21 [2] 7.0 km (5:12 / km)
shoes: Primus
out of Oak at to see fallen tree
and back into GB from Brommisvlie
home
Thursday Sep 24, 2020 #
running hills 59:15 [4] 12.0 km (4:56 / km) +290m 4:24 / km
shoes: StreetLite Sandals
7 x hills (40m climb in 330m
1:55, 1:52, 1:51, 1:49, 1:48
1:53, 1:46
downs 1:40 -1:45
back through GB
Wednesday Sep 23, 2020 #
running 1:08:43 [3] 14.3 km (4:48 / km)
shoes: Sandle Street Black
down to Circle and
down past Bergvliet farm
back Children's way
and to Lange, Doordrift and home.
Tuesday Sep 22, 2020 #
running 1:10:52 [3] 15.0 km (4:43 / km) +500m 4:03 / km
shoes: Vivo Ultra 3
5 x 1km Rhodes Hills
5:00 5:00 5:01 5:04 5:07
downs
4:20 4:13 4:26 4:11 4:12
back via Main rd
Monday Sep 21, 2020 #
running 41:22 [2] 8.4 km (4:55 / km)
shoes: Sandle Street Black
across GB
Brommisvlie to Park
Strides and Drills
home
Sunday Sep 20, 2020 #
running long 1:38:59 [3] 20.0 km (4:57 / km) +350m 4:33 / km
shoes: T-Rocket Sandals
into B'Court, Top gate
Cecelia, Middle to Nek
Top back, lower to S/cross and down
GB, Zoe's and home
Saturday Sep 19, 2020 #
running tempo 1:09:53 [5] 17.0 km (4:07 / km)
shoes: StreetLite Sandals
10km tempo 38:59
Parish, LM ex, Const Main
Nova C, Fairgrove, Bergvliet farm.
5km steady 20:55
home via Boundary
Friday Sep 18, 2020 #
running 39:16 [3] 8.0 km (4:55 / km) +100m 4:37 / km
shoes: StreetLite Sandals
horse trail
oak, trail up to Spilhius and down
Peter C and home
Thursday Sep 17, 2020 #
running hills 57:15 [5] 13.0 km (4:24 / km) +100m 4:14 / km
shoes: Primus
10 x 60sec hills
fast, into a little wind, for number 10 I went all the way to the top!
downs ended up tempo
rested about 30-60 sec
Wednesday Sep 16, 2020 #
running 24:27 [2] 5.0 km (4:53 / km)
shoes: T-Rocket Sandals
Students way,
loop around Long and back via
Innesfree home
not feeling it!
Tuesday Sep 15, 2020 #
running hills 1:11:43 [5] 15.0 km (4:47 / km) +500m 4:06 / km
shoes: Primus
Hills from bridge
5 x 1km hills
5:08, 5:06, 5:11, 5:09, 5:04
downs 4:20-4:30
back via Main Rd
Monday Sep 14, 2020 #
running 47:52 [3] 10.0 km (4:47 / km)
shoes: Primus
Loop to the right at the bottom
home with loop past Lange
Sunday Sep 13, 2020 #
running hills 2:04:00 [4] 17.5 km (7:05 / km) +750m 5:50 / km
shoes: Yeti-X
up 19:45
across to Overseers hut 11:23
down and down RooiKat
down GB
home
Saturday Sep 12, 2020 #
running race 1:27:27 [4] 21.1 km (4:09 / km) +100m 4:03 / km
shoes: Sandle Street Black
up past Ou Kaapse Weg, Spaansgemach
and home
Friday Sep 11, 2020 #
running 25:00 [3] 5.5 km (4:33 / km)
shoes: StreetLite Sandals
and home down Long and short
Thursday Sep 10, 2020 #
running 32:33 [3] 7.0 km (4:39 / km)
Brink way fast
loop around then
Innesfree loop
home, fast Strdents way
Wednesday Sep 9, 2020 #
running 24:44 [3] 5.5 km (4:30 / km)
shoes: StreetLite Sandals
some strides on the way home
Tuesday Sep 8, 2020 #
running 31:05 [2] 6.5 km (4:47 / km)
shoes: StreetLite Sandals
over to Innesfree
loop and home
a couple of tempo runs 3 x 300m
Monday Sep 7, 2020 #
running 33:22 [2] 7.0 km (4:46 / km)
shoes: StreetLite Sandals
VOB 1km loop
down Doordrift
Innesfree down and home
some drills on the run and strides
Sunday Sep 6, 2020 #
running long 1:42:46 [3] 22.0 km (4:40 / km)
shoes: Sandle Street Black
down Boundary
with loops to Jefcoat
up Bergvliet farm
over Penny Lane
back Spaanschemat and Nova C
turned off to Peddlars and home
Saturday Sep 5, 2020 #
running long 2:15:52 [3] 22.0 km (6:11 / km) +750m 5:17 / km
shoes: Primus SG
Kirstenbosch c/path
down into Newlands before aloes
loop down to Leo's ladder
up 15:20
down inti K'bosch
lower route around dam down
back to Cecelia down
GB and home
Friday Sep 4, 2020 #
running race 31:17 [4] 8.0 km (3:55 / km)
shoes: Vivo Ultra 3
LM Garage, Kendal down
Boundary home
Thursday Sep 3, 2020 #
running intervals 51:41 [4] 12.0 km (4:18 / km)
shoes: T-Rocket Sandals
10 x 200m with +_ 30sec rest
38.9 40.4 39.0 39.5 38.1
38.5 38.4 37.7 38.6 38.2
warm down home with a look at a couple of other road
to run 200's
Wednesday Sep 2, 2020 #
running 1:00:27 [2] 12.1 km (5:00 / km) +150m 4:42 / km
shoes: Yeti-X
up Green belts,
turned at Zoe's
to Rathfelder and Silverhurst
down and home past ML Garage
Tuesday Sep 1, 2020 #
running 55:19 [2] 8.5 km (6:30 / km) +180m 5:53 / km
shoes: NB 610
Up to Zoes
up to S/Cross
over and across to Cecelia
Down Oak and back to car
running intervals 45:28 [4] 11.0 km (4:08 / km)
shoes: Sandle Street Black
6 x 1km with about 60sec rest
3:50 3:44
3:42 3:41
3:41 3:40