Training Log Archive: Coach.dionIn the 31 days ending Aug 31, 2020:
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Monday Aug 31, 2020 #
running 41:12 [2] 9.0 km (4:35 / km)
shoes: Vivo Ultra 3
up LM extension Parish
loop round and a couple of strides and drills
on Alphin meadow
home
Sunday Aug 30, 2020 #
running long 1:34:23 [3] 21.1 km (4:28 / km)
shoes: Vivo Ultra 3
down Boundary
loop to Jefcoat
up Bergvliet farm around to Firgrove
Nova C back LM extension and home
Saturday Aug 29, 2020 #
running hills 1:22:09 [3] 15.8 km (5:12 / km) +570m 4:24 / km
shoes: Yeti-X
just around the dams..
But what a run, I ran in sun and cloud going up,
then rain hail and some light snow! on the top
Friday Aug 28, 2020 #
running tempo 38:49 [4] 10.0 km (3:53 / km)
shoes: NB Trail 00
down to Circle
through Bergvliet
and home via Boundary
Thursday Aug 27, 2020 #
running 1:13:29 [3] 15.2 km (4:50 / km) +250m 4:28 / km
shoes: T-Rocket Sandals
To Cecelia, middle road to The Nek
Down to Die Hell
S/Cross
home 7 x 100m strides (3:18)
Wednesday Aug 26, 2020 #
running hills 1:03:29 [3] 13.0 km (4:53 / km) +280m 4:25 / km
shoes: Sandle Street Black
up 8:42
down and on to Belair Drive
all the side roads
down and home
Tuesday Aug 25, 2020 #
running tempo 50:36 [4] 12.0 km (4:13 / km)
shoes: Primus
Nova C segment 2.8km at 3:47
past Peddlars and home
6 x 100m strides
Monday Aug 24, 2020 #
running 1:01:30 [3] 12.6 km (4:53 / km) +250m 4:26 / km
shoes: Sandle Street Black
then up Price (5:20ish)
on to top gate
Spilhuis down and home
Sunday Aug 23, 2020 #
running hills 1:11:43 [3] 13.9 km (5:10 / km) +280m 4:41 / km
shoes: Sandle Street Black
Dawn, but turned right into the side roads
out and back, next road all the loops
and then back home
Saturday Aug 22, 2020 #
running 47:03 [2] 8.0 km (5:53 / km)
shoes: Primus SG
loop in Kirstenbosch GB
and back down
lots of stops for Monty
running race 26:40 [4] 7.0 km (3:49 / km)
shoes: T-Rocket Sandals
To Kendal, down to Boundary
home
Friday Aug 21, 2020 #
running hills 52:53 [3] 11.0 km (4:48 / km) +180m 4:27 / km
shoes: Sandle Street Black
up to Rhodes,
down past Zoe's and home
Thursday Aug 20, 2020 #
running tempo 51:50 [3] 12.0 km (4:19 / km)
shoes: Primus
back down to Bergvliet
and home
5km tempo 20:56
10 x 100m strides 3:27
Wednesday Aug 19, 2020 #
running 47:33 [2] 8.0 km (5:57 / km)
shoes: Primus SG
loop at Kirstenbosch GB
and back down
lots of stops only rrunning timed
running 48:00 [3] 10.0 km (4:48 / km)
shoes: Sandle Street Black
Peter Cloete, Klaasenbosch, lower Rathfelder
Eugen Marie, Venis
and home
Tuesday Aug 18, 2020 #
running tempo 39:41 [4] 10.0 km (3:58 / km)
shoes: Sandle Street Black
down Ladies Mile, turn to Kendal and down
home with loop by Stef
Sunday Aug 16, 2020 #
running 29:50 [2] 5.1 km (5:51 / km)
shoes: Primus SG
ran with Monty to Strawberry GB loop up around
and back, very muddy
running tempo 34:01 [4] 8.0 km (4:15 / km)
shoes: Sandle Street Black
Const Main to Lady's Mile
back past Garage
Kendal down and home
Saturday Aug 15, 2020 #
running 39:07 [2] 6.0 km (6:31 / km) +150m 5:48 / km
shoes: Primus SG
loop up to lookout
loop down back to the car with Monty
running 31:08 [3] 7.0 km (4:27 / km)
shoes: Sandle Street Black
Const Main to Kendal
down, Boundary Back
calf still ok
Friday Aug 14, 2020 #
running 27:29 [3] 6.0 km (4:35 / km)
shoes: Sandle Street Black
Doordrift, Innesfree
Calf ok
Thursday Aug 13, 2020 #
running 27:02 [2] 4.0 km (6:46 / km)
shoes: Primus SG
loop and back with Monty
lots of untimed stops
Skipping 7:06 [3]
Wednesday Aug 12, 2020 #
running 33:44 [2] 5.1 km (6:37 / km) +150m 5:46 / km
shoes: Vivo Road
up past Zoe's, with Justin Fenn
to Rathfelder, loop
and back with a loop
Tuesday Aug 11, 2020 #
running 12:08 [1] 1.5 km (8:05 / km)
shoes: MT 10 V2
loop and loop of streets
caught in the rain.
Skipping 6:36 [3]
Monday Aug 10, 2020 #
running 40:50 [1] 5.3 km (7:42 / km) +200m 6:29 / km
shoes: Yeti-X proto type
towards Cecelia the up to lookout
around and back to the car
Skipping 29:33 [3]
Sunday Aug 9, 2020 #
Skipping 37:08 [3]
wasn't jumping fast, and was taking breaks
Saturday Aug 8, 2020 #
cycling long 2:13:54 [3] 56.0 km (25.1 kph) +950m
up Nek
up Suikerbossie
to Camps Bay
up The Glen
and back
Friday Aug 7, 2020 #
cycling 1:00:15 [2] 21.1 km (21.0 kph)
then back
Wednesday Aug 5, 2020 #
walking 19:59 [1] 1.1 km (18:10 / km)
shoes: MT 10 V2
with Monty
Tuesday Aug 4, 2020 #
walking 45:59 [1] 3.2 km (14:22 / km)
full Die Hell
Monday Aug 3, 2020 #
running 1:07:34 [1] 8.1 km (8:20 / km) +150m 7:38 / km
shoes: Yeti-X proto type
all the way up
loop at top
down
Calf started hurting again with 2km to go
Sunday Aug 2, 2020 #
running 49:13 [1] 5.8 km (8:29 / km) +150m 7:31 / km
shoes: MT 10 V2
with Monty to Cecelia
then up to lookout round and down
back to car
cycling 2:14:33 [3] 60.0 km (26.8 kph)
a little wind coming home
Saturday Aug 1, 2020 #
running 1:11:08 [2] 8.6 km (8:16 / km) +150m 7:36 / km
shoes: MT 10 V2
all the way up loop at the top and back to the car
cycling 2:10:41 [3] 55.0 km (25.3 kph) +950m
Suikerbossie
to and up the Glen
back the same way