Training Log Archive: Coach.dionIn the 31 days ending Mar 31, 2020:
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| 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 | Fr | Sa | Su | Mo | Tu | |||||||||||||||||||||||||
Wednesday Mar 25, 2020 #
running hills 55:45 [3] 12.0 km (4:39 / km) +200m 4:17 / km
shoes: NB 10v2
Tuesday Mar 24, 2020 #
running hills 1:16:49 [4] 14.0 km (5:29 / km) +600m 4:31 / km
shoes: Yeti-X
headed towards deer park
up to Tafleberg RD
back and up to blockhouse
straight down.
Monday Mar 23, 2020 #
running 39:45 [3] 8.0 km (4:58 / km)
shoes: T-Rocket Sandals
Sunday Mar 22, 2020 #
running 2:11:32 [3] 22.0 km (5:59 / km) +650m 5:13 / km
shoes: Yeti-X
Contour path to Newlands
Down into Forest and MNT trail back
down GB home
Saturday Mar 21, 2020 #
running 44:00 [3] 9.5 km (4:38 / km) +100m 4:24 / km
shoes: T-Rocket Sandals
to Groot Constantia for a photo shoot!
running 27:31 [3] 5.5 km (5:00 / km)
shoes: Yeti-X
Thursday Mar 19, 2020 #
running 51:14 [5] 12.1 km (4:14 / km) +200m 3:55 / km
shoes: NB 10v2
5 x 2min hills from the corner, out and back hard
Wednesday Mar 18, 2020 #
running 1:09:28 [3] 15.1 km (4:36 / km) +211m 4:18 / km
Up Eden
over foot bridge
B/court back
Tuesday Mar 17, 2020 #
running intervals 1:00:42 [5] 14.1 km (4:18 / km)
7 x 500 10km pace / 500m MP
01:53.4 02:00.5
01:52.2 01:58.7
01:50.9 01:59.7
01:50.3 02:00.7
01:50.2 01:59.5
01:50.4 02:00.6
01:49.6 02:00.1
3.3km warm down 14:50
Monday Mar 16, 2020 #
running 42:06 [3] 8.0 km (5:16 / km) +150m 4:49 / km
shoes: Vivo Ultra 3
them up to level 1,
left turn into forest
over wooden-bridge and out
Sunday Mar 15, 2020 #
running long 2:06:26 [3] 25.5 km (4:57 / km) +800m 4:17 / km
shoes: Yeti-X
over road and to Bridle path
up and around dams
back same way through GB
cold windy on top
Saturday Mar 14, 2020 #
running hills 1:04:00 [3] 13.0 km (4:55 / km) +200m 4:34 / km
shoes: T-Rocket Sandals
up 8:36
down I took some of the trail,
then home
Friday Mar 13, 2020 #
Swimming 30:46 [3] 1.61 km (19:07 / km)
through it would be faster
Thursday Mar 12, 2020 #
running intervals 48:13 [5] 11.4 km (4:14 / km)
shoes: Yeti-X proto type
18 x 200m hard 240m MP
so 40-41 sec and 60-63 sec
Wednesday Mar 11, 2020 #
running 39:09 [3] 8.0 km (4:54 / km) +100m 4:36 / km
I'll stick to my sandals!!!
we just did a loop around newlands
Tuesday Mar 10, 2020 #
running hills 51:59 [5] 12.0 km (4:20 / km) +200m 4:00 / km
shoes: T-Rocket Sandals
Hills
5 x 2min up/flat hard out then 2min back flat/down
60 sec rest
Monday Mar 9, 2020 #
running 41:31 [2] 8.5 km (4:53 / km)
shoes: T-Rocket Sandals
right and down to the canal
back for a couple of strides and drills
Sunday Mar 8, 2020 #
cycling race 3:39:03 [5] 108.5 km (29.7 kph) +1000m
number 23
fastest time
Saturday Mar 7, 2020 #
running 36:23 [2] 5.5 km (6:37 / km)
shoes: T-Rocket Sandals
with John, new Athlete
cycling 6:00 [1] 1.5 km (15.0 kph)
Friday Mar 6, 2020 #
Swimming 29:55 [3] 1.61 km (18:36 / km)
Thursday Mar 5, 2020 #
running intervals 21:39 [3] 4.8 km (4:31 / km)
shoes: Vivo Ultra 3
8 x 200m
40sec for the first one
36 for all the rest
Wednesday Mar 4, 2020 #
running 32:29 [2] 6.6 km (4:55 / km)
shoes: Yeti-X proto type
Tuesday Mar 3, 2020 #
running intervals 28:13 [3] 6.4 km (4:25 / km)
shoes: Vivo Ultra 3
3 x 1 km
3:57 3:39 3:24
Monday Mar 2, 2020 #
running 35:46 [2] 7.0 km (5:07 / km)
shoes: Vivo Ultra 3
hill drills and strides
Sunday Mar 1, 2020 #
cycling 18:49 [1] 6.8 km (21.7 kph)