Training Log Archive: Coach.dionIn the 30 days ending Jun 30, 2021:
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Wednesday Jun 30, 2021 #
running 1:10:44 [3] 13.5 km (5:14 / km) +240m 4:49 / km
to Kirstenbosch top gate
over foot bridge and home
Tuesday Jun 29, 2021 #
running tempo 57:46 [3] 13.5 km (4:17 / km)
shoes: 5 Finger test pair
10km tempo 39:31
half around common
over the road and loops
buy Red Cross and M5
turn at 5km and back
back to club
Monday Jun 28, 2021 #
running 39:47 [3] 8.4 km (4:44 / km)
shoes: 5 Finger test pair
down to Garage and home
detour Bergvliet and loop around Lange
Sunday Jun 27, 2021 #
running 2:08:56 [3] 25.0 km (5:09 / km) +840m 4:25 / km
shoes: Yeti-X
to Forest 2km 11:31
up to mast
30:29 and 29:56 (60:25)
down
21:58 and 25:13 (47:11)
back 9:48
Saturday Jun 26, 2021 #
running tempo 1:04:15 [3] 15.0 km (4:17 / km)
shoes: Elite 1
10km tempo (it might have felt flat-out!)
down ML to circle out and back
by school, then to Bergvliet farm
around Bergvleit sports clubs and
homeward, ended on Boundary
10km 39:49 hard work
2km home.
Friday Jun 25, 2021 #
running 34:26 [3] 7.0 km (4:55 / km)
shoes: Sandle Street Black
up LM ex and Constantia Main Home
Thursday Jun 24, 2021 #
running intervals 45:57 [3] 11.0 km (4:11 / km)
shoes: Primus
past Westerford and back
4km 20:28
15 x 400 60 sec rest
1:27.4 1:26.0 1:25.1 1:24.1 1:25.8
1:24.6 1:22.8 1:23.8 1:23.9 1:23.8
1:23.2 1:23.8 1:23.6 1:22.9 1:24.8
1km warm down 4:23
Wednesday Jun 23, 2021 #
running 1:08:20 [3] 14.1 km (4:51 / km) +240m 4:28 / km
shoes: Sandle Street Black
down Eden over lights
up Forest 5:31
to Top Gate
Rhodes, Splihius
and home
Tuesday Jun 22, 2021 #
running hills 53:19 [3] 12.0 km (4:27 / km) +220m 4:04 / km
shoes: Vivo Ultra 3
km hill loops of the block around Imhoff
3km 12:14
2km 7:54
1km 3:49
2min rest
3km back
Monday Jun 21, 2021 #
running 30:50 [3] 6.1 km (5:03 / km)
shoes: Max
then back for a couple of strides
Sunday Jun 20, 2021 #
running long 3:24:21 [3] 24.5 km (8:20 / km) +1250m 6:39 / km
shoes: Salming trail
across to Skelton
up then to Maclears
across to Platteklip
then Valley of the red gods
across to Nursery
down and out at top gate
green belts home
Saturday Jun 19, 2021 #
running 1:11:21 [3] 15.0 km (4:45 / km)
shoes: Sandle Street Black
didn't get far, met Grant
joined him Croft
strawberry and track
then to Firgrove and
Penny Lane, turned home from there
up to Bergvliet
around the school and home
Friday Jun 18, 2021 #
running 25:55 [3] 5.2 km (4:59 / km)
shoes: NB 610
I ran home, up the green belt both
to the forest and straight
then down and home
Thursday Jun 17, 2021 #
running hills 56:36 [5] 12.5 km (4:32 / km) +180m 4:13 / km
shoes: Primus
Hills on Mount Rd
120sec, 110sec, 100sec down to 10sec
tempo down and a short rest
warm down back to the club
Wednesday Jun 16, 2021 #
running hills 1:04:47 [3] 13.0 km (4:59 / km) +260m 4:32 / km
shoes: Sandle Street Black
up Price Drive 8:53
down, turned right and looped to get into vineyards out and home
Tuesday Jun 15, 2021 #
running 51:45 [3] 12.0 km (4:19 / km) +80m 4:10 / km
shoes: Vivo Ultra 3
7km tempo 27:32
up Riverside, down Boshoff
up Orchard, M3
and 3 levels of UCT
easy to Track and 6 x 100m quick
Monday Jun 14, 2021 #
running 31:40 [3] 6.2 km (5:06 / km)
shoes: Max
then out and to subway
through and back to the track for
drills and strides
Sunday Jun 13, 2021 #
running long 2:04:42 [3] 17.7 km (7:03 / km) +740m 5:50 / km
shoes: Yeti-X
through Cecelia
contour path
up Nursery
across to Overseaer hut
down on road to corner
then down to Cecelia
and GB home
Saturday Jun 12, 2021 #
running tempo 1:09:07 [3] 15.0 km (4:36 / km)
shoes: Sandle Street Black
Turn into Nova Constantia
Firgrove, up bridge to Bergvliet
home, but from 10-15km tempo
so 5km in 20:03
Friday Jun 11, 2021 #
running 43:44 [3] 9.0 km (4:52 / km)
shoes: Sandle Street Black
to The Nek and down
Thursday Jun 10, 2021 #
running intervals 45:59 [3] 10.5 km (4:23 / km)
shoes: Primus
15 x 200m fast 235m tempo
fast 40-42 sec
tempo 60-63
Wednesday Jun 9, 2021 #
running 1:04:39 [3] 13.0 km (4:58 / km) +200m 4:37 / km
shoes: Vegan Ultra
Exitor to top gate
Rhodes to Zoes
and home
Tuesday Jun 8, 2021 #
running tempo 49:15 [4] 11.0 km (4:29 / km) +80m 4:19 / km
shoes: Vivo Ultra 3
5km tempo 19:47
up Riverside, down Boshoff
up Orchard M3 to UCT
easy to track and 8 x 100m fastish (3:05 pace)
Monday Jun 7, 2021 #
running 31:55 [3] 6.5 km (4:55 / km)
shoes: Max
then back for some drills and strides
Sunday Jun 6, 2021 #
running 1:15:41 [3] 13.5 km (5:36 / km) +340m 4:59 / km
shoes: Yeti-X
over and up to Bridal Path
to lookout and down to Cecelia
green belts down
Saturday Jun 5, 2021 #
running race 37:40 [4] 10.0 km (3:46 / km)
shoes: Elite 1
3:45 3:44 3:43 3:48 3:52
3:41 3:45 3:50 3:43 3:43
hapy with those splits, but the left leg isn't working
running warm up/down 18:24 [3] 3.5 km (5:15 / km)
shoes: Elite 1
little loops with stops around Pinelands
Friday Jun 4, 2021 #
running 13:11 [3] 3.0 km (4:24 / km)
shoes: Elite 1
first down by the school, then towards PnP
tempo km in the middle
Thursday Jun 3, 2021 #
running intervals 31:51 [3] 7.0 km (4:33 / km)
shoes: Primus
4km
3 x 1km 3:58, 3:53, 3:39
tried 10km pace then last 500 fast
Wednesday Jun 2, 2021 #
running 33:12 [3] 7.0 km (4:45 / km)
shoes: Elite 1
to Emporium 1km tempo
past garage and home
met Stef at Kendal and ran home with him
Tuesday Jun 1, 2021 #
running 29:55 [3] 6.0 km (4:59 / km)
shoes: Vivo Ultra 3
5 x 200m easy tempo
all around 45sec