Training Log Archive: Coach.dionIn the 31 days ending Mar 31, 2019:
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Sunday Mar 31, 2019 #
running hills 57:35 [4] 12.0 km (4:48 / km) +270m 4:19 / km
shoes: StreetLite Sandals
down to the start of forest
Up Forest...
over foot bridge and home
Saturday Mar 30, 2019 #
running long 1:25:43 [3] 18.0 km (4:46 / km) +370m 4:19 / km
shoes: T-Rocket Sandals
RAN BACK 44.19 (did have to run 400m to make 18...
was watch HBTC to long rest between
Friday Mar 29, 2019 #
Swimming 32:22 [3] 1.61 km (20:07 / km)
Wednesday Mar 27, 2019 #
running 1:10:10 [3] 15.3 km (4:35 / km)
shoes: T-Rocket Sandals
onto Boshoff, through to Kirstenbosch drive down
to the river, then right turn to Common
bottom side then back to Liesbek and club
Tuesday Mar 26, 2019 #
running intervals 56:59 [5] 13.6 km (4:11 / km)
shoes: T-Rocket Sandals
2 x 1000m fast 3:37, 3:37
5km tempo from sports center 19:02 (maybe a little hard)
2 x 1000m fast 3:41, 3:37
and a little running inbetween
Monday Mar 25, 2019 #
running 40:06 [2] 8.5 km (4:43 / km)
shoes: StreetLite Sandals
4 x 50m
9.0 9.2 8.2 8.5
Sunday Mar 24, 2019 #
running long 2:43:34 [3] 21.1 km (7:45 / km) +1020m 6:15 / km
shoes: T-Rocket Sandals
on the road up to Smuts track
to MaClear's beacon
Platteklip, left to Valley of the Red gods
back down the road
Saturday Mar 23, 2019 #
running tempo 1:27:40 [5] 21.1 km (4:09 / km)
shoes: StreetLite Sandals
loop around Ladies Mile
then onto Strawberry
loop back and to Tokia
Penny lane
down Ladies Mile
Jeffcoat and home
5km 21:37
5km 19:46
5km 21:02
5km 19:57
1.1km easy home
Friday Mar 22, 2019 #
Swimming 32:45 [3] 1.61 km (20:21 / km)
Thursday Mar 21, 2019 #
running long 1:27:53 [3] 16.0 km (5:30 / km) +590m 4:38 / km
shoes: T-Rocket Sandals
Up round the dams stopping for a swim
Wednesday Mar 20, 2019 #
running 1:19:27 [3] 15.5 km (5:08 / km) +500m 4:25 / km
shoes: T-Rocket Sandals
into forest, Jacks loop
from hairpin to R/mem estate, up hill and up single track
to style, down gravel road through animal enclosure.
ran down fastish
Tuesday Mar 19, 2019 #
running hills 59:14 [5] 13.0 km (4:33 / km) +100m 4:23 / km
shoes: T-Rocket Sandals
5 x 500m hill up hard down fast 45sec rest
2:04 1:59 1:58 2:00 2:05
1:44 1:43 1:44 1:43 1:45
4km warm down back to club 20:18
Monday Mar 18, 2019 #
running 33:20 [2] 6.5 km (5:08 / km)
shoes: StreetLite Sandals
+ 6 x 50m
9.1 9.3 9.0 8.5 8.7 8.4
Sunday Mar 17, 2019 #
running race 2:07:01 [5] 30.0 km (4:14 / km) +430m 3:57 / km
shoes: StreetLite Sandals
very misty, and then wet at the top of Big Mamma, Sandals didn't like the wet, to slippery to run! so I took them off and ran 2km barefoot!
lost about 2 min!
Saturday Mar 16, 2019 #
running 57:43 [3] 12.0 km (4:49 / km) +230m 4:23 / km
shoes: StreetLite Sandals
down Ave Boudoux, Venis, Parish
home
Friday Mar 15, 2019 #
Swimming 31:02 [3] 1.61 km (19:17 / km)
Thursday Mar 14, 2019 #
running 10:49 [3] 2.0 km (5:25 / km)
shoes: Vivo EVA
running hills 36:02 [5] 7.0 km (5:09 / km) +190m 4:32 / km
shoes: Vivo EVA
2 x tabata hills (20sec hard, 10sec easy)
then back and out to dinner!
Wednesday Mar 13, 2019 #
running 1:04:37 [3] 14.0 km (4:37 / km)
shoes: T-Rocket Sandals
Tuesday Mar 12, 2019 #
running intervals 57:52 [5] 13.6 km (4:15 / km)
shoes: T-Rocket Sandals
2 x 1km fast 3:36 3:36
5km tempo 19:20
2 x 1km fast 3;40 4:09 ok that last one was a warm down
also 0.6km to 5km start 3:29
and 0.6km back 2:59
Monday Mar 11, 2019 #
running 30:34 [2] 6.2 km (4:56 / km)
shoes: T-Rocket Sandals
didn't do the drills!
could feel the legs from the weekend so rest for session tomorrow
Sunday Mar 10, 2019 #
cycling race 3:57:41 [5] 109.0 km (27.5 kph)
windy did get to sit on a couple of groups
cramped a bit so run 1.5km up Chappies and 2km up Suikerbossie!
Saturday Mar 9, 2019 #
running warm up/down 10:00 [2] 2.1 km (4:46 / km)
shoes: NB 10v2
walking 1:36:09 [5] 15.0 km (6:25 / km)
shoes: NB 10v2
VOB 15km
3rd (ok 4th a girl beat me!)
2nd 40+
and team prize
running warm up/down 9:34 [2] 2.0 km (4:47 / km)
shoes: NB 10v2
Friday Mar 8, 2019 #
Swimming 31:49 [3] 1.61 km (19:46 / km)
from trail and tar
Thursday Mar 7, 2019 #
running intervals 29:08 [3] 6.5 km (4:29 / km)
shoes: Vivo EVA
3 x 1000m long rest, just tempo pace
3:58 3:59 3:56
Wednesday Mar 6, 2019 #
running 35:46 [3] 6.4 km (5:35 / km) +220m 4:46 / km
shoes: T-Rocket Sandals
turn down single track and past R/Mem, then down single track
Trail TT
Tuesday Mar 5, 2019 #
running intervals 21:54 [4] 5.1 km (4:18 / km)
shoes: T-Rocket Sandals
8 x 200 long rest
38.1 37.0 36.9 36.4 35.7 36.0 36.4 36.5
Monday Mar 4, 2019 #
running 32:21 [2] 6.5 km (4:59 / km)
shoes: NB 10v2
then 400m walked test the shoes
Sunday Mar 3, 2019 #
running 31:15 [2] 5.0 km (6:15 / km)
shoes: Inov-8
ran the first km, then walked 3km and ran home
walking very slow!
cycling 41:00 [3] 20.0 km (29.3 kph)
Saturday Mar 2, 2019 #
running hills 1:39:32 [5] 21.1 km (4:43 / km) +650m 4:05 / km
shoes: T-Rocket Sandals
4 x Price Drive 1 Mile 160m climb
8:41 up 7:02 down
8:31 up 6:59 down
8:37 up 6:59 down
8:29 up 6:59 down
back 16:32 (tempo 4:10/km)
Friday Mar 1, 2019 #
Swimming 32:04 [3] 1.61 km (19:56 / km)
from Trail and Tar