Training Log Archive: Coach.dionIn the 30 days ending Sep 30, 2021:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||
| We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | ||||||||||||||||||||||||||||||
Thursday Sep 30, 2021 #
running intervals 45:13 [3] 11.1 km (4:04 / km)
shoes: Primus
25 x 300m rest about 60sec
01:06.0 01:05.6 01:04.3 01:04.2 01:04.0
01:04.8 01:04.8 01:03.8 01:04.3 01:03.7
01:04.1 01:04.1 01:03.5 01:03.5 01:03.9
01:03.0 01:02.3 01:02.9 01:04.0 01:04.8
01:04.2 01:04.7 01:04.5 01:04.2 01:05.7
26:45 for 7.5km 3:34/km
200m warm down
Wednesday Sep 29, 2021 #
running 1:13:32 [3] 15.0 km (4:54 / km)
shoes: Max
all the way to Jeffcoat
then up to Garage
around and home
down Doordrift
Tuesday Sep 28, 2021 #
running intervals 59:10 [3] 14.0 km (4:14 / km)
shoes: Blue Sole
10 x 800m about 60sec rest
3:02 3:00 2:58 2:59 2:59
2:59 2:59 2:58 3:00 3:01
1.3km warm down
Monday Sep 27, 2021 #
running 1:12:34 [3] 15.0 km (4:50 / km) +200m 4:32 / km
shoes: Blue Sole
over foot bridge, Exitor loop
Top gate, down at Zoe's and home
Sunday Sep 26, 2021 #
running tempo 46:54 [3] 10.5 km (4:28 / km)
shoes: Blue Sole
down to Jeff Coat and headed home
5km in 20.00
Saturday Sep 25, 2021 #
running long 2:06:40 [3] 26.5 km (4:47 / km)
shoes: Elite 1
Constantia loops
Nova Constantia
down to Tokia circle
penny lane
Bergvliet farm (short)
and home
Friday Sep 24, 2021 #
running 1:25:46 [3] 16.1 km (5:20 / km) +360m 4:47 / km
shoes: Blue Sole
up to Lookout
around and down to S/Cross
GB home
Thursday Sep 23, 2021 #
running intervals 45:59 [3] 10.6 km (4:20 / km)
shoes: Blue Sole
2km easy then out on the Theuniskraal Farm through to Sharonsberg
cycle track back
running 48:08 [3] 10.0 km (4:49 / km)
shoes: Blue Sole
Wednesday Sep 22, 2021 #
running 54:00 [3] 10.0 km (5:24 / km)
shoes: Blue Sole
explored and ran through,
then back
running 40:33 [3] 8.0 km (5:04 / km)
shoes: Blue Sole
Dawn in the bike
on that Old Drosty road
Tuesday Sep 21, 2021 #
running 48:52 [3] 11.5 km (4:15 / km)
shoes: Blue Sole
Thuenkraal
8 x 1km
3:48 3:47 3:48 3:52
3:41 3:48 3:49 3:47
back to Reflections
running 51:16 [3] 10.5 km (4:53 / km)
shoes: Blue Sole
up the valley around and back on the gravel
Monday Sep 20, 2021 #
running 48:25 [3] 10.0 km (4:51 / km)
shoes: Blue Sole
a few loops on the farm and back
running 51:36 [3] 10.0 km (5:10 / km)
shoes: Blue Sole
turn at Tulbagh Winery
out and back on gravel rd
Sunday Sep 19, 2021 #
running tempo 43:30 [3] 10.0 km (4:21 / km)
shoes: Elite 1
Venus, Parish
PnP LM garage
home
running 50:40 [3] 10.5 km (4:50 / km)
shoes: Blue Sole
Dawn on Bike up the valley back on the gravel
Saturday Sep 18, 2021 #
running long 2:28:53 [3] 21.5 km (6:55 / km) +900m 5:44 / km
shoes: Salming trail
waterfront to Constantia
running 17:29 [3] 3.5 km (5:00 / km)
shoes: Salming trail
Gone Constantia
Thursday Sep 16, 2021 #
running 24:15 [3] 5.0 km (4:51 / km)
shoes: Primus
6 x 200m to stretch the legs
48, 44, 44, 42, 40, 40
felt sluggish, but easy to run at that pace
400m warm down
Wednesday Sep 15, 2021 #
running tempo 34:26 [3] 8.0 km (4:18 / km)
shoes: Blue Sole
out on Constantia Main
6km 24:26
turn LM Ex behind PnP
down Kendal
Boundary and home
Tuesday Sep 14, 2021 #
running intervals 32:32 [3] 7.0 km (4:39 / km)
shoes: Blue Sole
track
2km 8:14
1km 3:48
500m 1:51
Monday Sep 13, 2021 #
running 32:45 [3] 7.0 km (4:41 / km)
shoes: Max
left and down Kendal
home past Lange
Sunday Sep 12, 2021 #
running long 1:28:26 [3] 19.0 km (4:39 / km)
shoes: Blue Sole
Peter Cloete loop of Constantia
out down Parish loop and LM
down and then home
Saturday Sep 11, 2021 #
running race 3:09:36 [3] 21.6 km (8:47 / km) +970m 7:10 / km
shoes: Primus SG
from the waterfront up onto signal hill
Pipe track, Kasteel's
over Dan and down Nursery
then down S/Cross, Silverhurst
and to Gone
With Chantal
Friday Sep 10, 2021 #
running 15:01 [3] 3.0 km (5:00 / km)
shoes: Primus SG
then Doordrift Green belt to the light
and back
home
Thursday Sep 9, 2021 #
running intervals 51:08 [3] 12.0 km (4:16 / km)
shoes: Vivo Ultra 3
3km 11:30, 1km 3:38
2km 7:34, 500m 1:46
1km 3:42, 2 x 250 54 & 49
2km back to the club
Wednesday Sep 8, 2021 #
running 1:08:42 [3] 15.0 km (4:35 / km) +250m 4:14 / km
shoes: NB Trail 00
Kenilworth and down Eden
Up Forest!
around and to Top Gate
Spilhuis down and home
Tuesday Sep 7, 2021 #
running hills 52:47 [3] 12.0 km (4:24 / km) +200m 4:04 / km
shoes: Vivo Ultra 3
HILLS
5 x 2min up/down (2x 30sec 30sec rest then down)
Monday Sep 6, 2021 #
running 48:11 [3] 10.0 km (4:49 / km)
shoes: Max
Met Stef, turned and ran to Doordrift through GB
then with him to his house
on from there up near Lange
to Garage around and down Doordrift home
1km strides
Sunday Sep 5, 2021 #
running long 1:35:57 [3] 21.1 km (4:33 / km)
shoes: 5 Finger test pair
up through Meadowridge to Ladies Mile garage
down to bergvliet
up past The farm
Firgrove to Spaanschemat
and home
Saturday Sep 4, 2021 #
running 13:59 [3] 2.1 km (6:40 / km)
shoes: Vivo WP trail
running long 1:42:41 [3] 20.0 km (5:08 / km) +710m 4:22 / km
shoes: Yeti-X
up to Bridle path.
turned at 10km just at the top of the hill past The overseers hut.
60:00
back down, a little faster!
42:40
cycling 50:18 [3] 10.3 km (12.3 kph)
with Dawn
Friday Sep 3, 2021 #
Skipping 11:01 [3]
1600 jumps
Thursday Sep 2, 2021 #
running intervals 52:03 [3] 12.0 km (4:20 / km)
shoes: 5 Finger test pair
1km, 3:50
2 x 250m, 54, 52
2km, 7:33
500m, 1:50
3km, 11:35
1km, 3:37
so 10km pace and 5km pace
2km back to the common
Wednesday Sep 1, 2021 #
running 1:13:04 [3] 15.2 km (4:48 / km) +240m 4:27 / km
shoes: Blue Sole
over the foot bridge
little loop in BC
to top gate
Rhodes to Zoe's and home