Training Log Archive: Coach.dionIn the 31 days ending Aug 31, 2019:
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Saturday Aug 31, 2019 #
running 1:13:30 [3] 15.0 km (4:54 / km) +250m 4:31 / km
shoes: StreetLite Sandals
through Cecelia to Southern Cross and down
Thursday Aug 29, 2019 #
running intervals 42:15 [4] 10.0 km (4:14 / km)
shoes: 5 Finger test pair
10 x 400m with 45sec rest
01:25.9 01:22.9 01:23.1 01:23.3 01:23.5
01:23.3 01:23.0 01:22.0 01:22.6 01:22.4
1km warm down
Wednesday Aug 28, 2019 #
running 51:16 [2] 11.0 km (4:40 / km)
shoes: StreetLite Sandals
around the vineyards and back
last 2km at MP
Tuesday Aug 27, 2019 #
running intervals 1:01:41 [5] 15.5 km (3:59 / km)
shoes: T-Rocket Sandals
4 x 3km
11:21 11:29 11:21 11:17
easy back
Monday Aug 26, 2019 #
running 40:00 [2] 8.1 km (4:56 / km)
shoes: Vivo Ultra 3
to the subway, right
down to river and back
Sunday Aug 25, 2019 #
running 44:36 [3] 9.2 km (4:51 / km)
shoes: T-Rocket Sandals
Zoe's GB down and home
Saturday Aug 24, 2019 #
running long 2:26:25 [4] 33.0 km (4:26 / km) +200m 4:18 / km
shoes: StreetLite Sandals
20:48 20:29 16:36 (14km 57:53)
9km over Boys Drive to Ou Kaapse Weg (legs sore from the week)
5km back 20:53
then I backed off 23:13 for last 5km home
Thursday Aug 22, 2019 #
running intervals 1:02:07 [3] 15.5 km (4:00 / km)
shoes: Vivo Ultra 3
4 x 2km 60-90sec rest
7:25 7:21 7:20 7:19
4km tempo back 16:00
Wednesday Aug 21, 2019 #
running 1:09:32 [3] 15.0 km (4:38 / km)
shoes: T-Rocket Sandals
up The Hill
Top Gate K/Bosch
Road back
OK it was ave 4:30 from the top of the steep hill to T/Gate
from T/Gate to light 3:50
to club 4:30
Tuesday Aug 20, 2019 #
running intervals 51:08 [5] 13.6 km (3:46 / km)
shoes: T-Rocket Sandals
50 x 200m rest 30sec 34:07
00:39.8 00:42.4 00:40.2 00:41.7 00:40.0
00:41.4 00:40.3 00:41.2 00:40.0 00:41.4
00:40.4 00:41.7 00:40.1 00:41.7 00:40.6
00:41.6 00:40.2 00:41.3 00:40.0 00:41.7
00:40.8 00:41.5 00:40.2 00:41.2 00:40.3
00:42.1 00:41.1 00:41.7 00:41.0 00:41.5
00:40.9 00:41.6 00:39.8 00:42.1 00:40.3
00:41.2 00:40.4 00:41.4 00:40.9 00:42.5
00:40.0 00:41.2 00:40.3 00:41.3 00:40.3
00:41.7 00:40.3 00:41.2 00:40.4 00:40.6
Thursday Aug 15, 2019 #
running 48:36 [3] 9.5 km (5:07 / km)
shoes: T-Rocket Sandals
up the river and down the river over the bridge
cycling 1:21:02 [2] 17.2 km (12.7 kph)
to the island
Tuesday Aug 13, 2019 #
running tempo 1:11:38 [4] 15.6 km (4:36 / km)
shoes: T-Rocket Sandals
from the river up to the park
then 11 km (44.08) on Eliud's 1h59 route.
ran back with Dawn
cycling 1:46:09 [2] 25.0 km (14.1 kph)
crossed the river up the island and back
Sunday Aug 11, 2019 #
running 47:21 [3] 10.0 km (4:44 / km)
shoes: T-Rocket Sandals
to the river
up to town and back
Saturday Aug 10, 2019 #
running intervals 32:49 [4] 7.5 km (4:23 / km)
shoes: T-Rocket Sandals
10 x 200m
41.5 41.1 39.8 38.9 38.8
38.4 38.8 37.8 36.6 37.8
Friday Aug 9, 2019 #
running tempo 1:02:09 [4] 13.4 km (4:38 / km)
shoes: T-Rocket Sandals
Wednesday Aug 7, 2019 #
running 50:25 [3] 10.2 km (4:57 / km)
shoes: Yeti-X proto type
up the Green belt
loop at top
then back down
Tuesday Aug 6, 2019 #
running intervals 56:44 [5] 14.0 km (4:03 / km)
shoes: Vivo Ultra 3
4 x 3km
11:28 11:25 11:27 11:31
short warm down back
Monday Aug 5, 2019 #
running 41:51 [3] 8.0 km (5:14 / km) +200m 4:39 / km
shoes: Yeti-X proto type
Sunday Aug 4, 2019 #
running tempo 57:22 [4] 12.0 km (4:47 / km) +250m 4:20 / km
shoes: Yeti-X proto type
single track Cecelia to Southern Cross
fast down, Ducket, Gilmor and home
Saturday Aug 3, 2019 #
running tempo 1:59:35 [4] 28.0 km (4:16 / km)
shoes: StreetLite Sandals
then Strawberry lane and then down Firgrove
Bervliet and home
21:10, 20:54, 20:11, 12:26
Thursday Aug 1, 2019 #
running intervals 58:27 [5] 13.0 km (4:30 / km)
shoes: Yeti-X proto type
track 4 x (2min + 4 x 30sec)
rest 90sec of jobbing and 30sec of walking