Training Log Archive: Coach.dionIn the 31 days ending May 31, 2022:
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Tuesday May 31, 2022 #
running intervals 45:11 [3] 10.5 km (4:18 / km)
shoes: Sandal Cross
then 5km tempo 20:00
followed by 10 x 200 fast (40+ish pace with 45sec rest)
then back to the club
Monday May 30, 2022 #
running 39:24 [3] 8.0 km (4:56 / km)
shoes: Elite 1
up through The Vines
Meadowridge
then down to Bergvliet school and back home
Boundary
Sunday May 29, 2022 #
running 1:24:31 [3] 15.3 km (5:31 / km) +300m 5:02 / km
shoes: Salming trail
around and up to the lookout
down to S/cross and GB down and home
Saturday May 28, 2022 #
running race 1:29:37 [3] 21.1 km (4:15 / km) +100m 4:09 / km
shoes: Sandal Cross
on my own!
Constantia Main, R'nV, around to Nahoon Loquat
Down to Parish, Const main to Nova C
Down Firgrove to Bergvliet farm
home down Boundary
Thursday May 26, 2022 #
running 49:15 [3] 11.5 km (4:17 / km)
shoes: Elite 1
4 X 2KM 2min Rest
7:36 7:34 7:37
9:04 EASY!!!
Wednesday May 25, 2022 #
running 43:22 [3] 9.0 km (4:49 / km) +130m 4:30 / km
shoes: Sandal Cross
then turned at 4.5km and head back
a little quicker, and finished nicely 4:06
Tuesday May 24, 2022 #
running 1:10:08 [3] 13.3 km (5:16 / km) +310m 4:43 / km
shoes: Yeti-X
took her (and James) up through the GB
to Cecelia loops to the lookout
down SCross GB
back to gym
running tempo 48:17 [3] 10.7 km (4:31 / km)
shoes: Elite 1
then 5km tempo 20:00
followed by 10 x 200 fast (41ish pace with 45sec rest)
then back to the club
Monday May 23, 2022 #
running 16:00 [3] 3.2 km (5:00 / km)
shoes: Elite 1
Sunday May 22, 2022 #
running 1:04:17 [3] 13.5 km (4:46 / km)
shoes: Elite 1
down Ladies Mile to bottom
then back through the suburbs
home
Saturday May 21, 2022 #
running long 3:54:44 [3] 26.8 km (8:46 / km) +1500m 6:51 / km
shoes: Primus SG
from the Nek up the bridle path
over the Dam walk and down Kasteels
Pipe track
up India venster
Valley of the red gods
and back
Thursday May 19, 2022 #
running intervals 46:02 [3] 11.0 km (4:11 / km)
shoes: Elite 1
5 x 1500m with 2min rest
5:42 5:36 5:33 5:36 5:34
Wednesday May 18, 2022 #
running 30:55 [3] 6.2 km (4:59 / km)
shoes: Yeti-X
Const main
turned at Kendal and home
Tuesday May 17, 2022 #
running intervals 47:20 [3] 11.0 km (4:18 / km)
shoes: Primus
5km tempo 20:00 on the joggers path
from Sports center
then 10 x 200m (45sec rest)
pace about 41sec
Monday May 16, 2022 #
running 25:03 [3] 5.0 km (5:01 / km)
shoes: NB 610
the Innesfree loop
home
Sunday May 15, 2022 #
running 43:54 [3] 9.0 km (4:53 / km)
shoes: Elite 1
tried to pick it up 4:30 for next km but that was it
lets sore
down to Bergvliet and home
Saturday May 14, 2022 #
running hills 1:43:06 [3] 21.1 km (4:53 / km) +650m 4:14 / km
shoes: Sandal Cross
4 x to the top
9:06 9:03 9:11 8:43
downs
6:49 6:46 6:51 6:52
then home
legs sore on sunday and monday
Thursday May 12, 2022 #
running intervals 43:10 [3] 10.5 km (4:07 / km)
shoes: Vivo Ultra 3
17:01
7 x 1000m 75 sec rest
3:47 3:46 3:45 3:44
3:43 3:42 3:41
Wednesday May 11, 2022 #
running 32:59 [3] 7.0 km (4:43 / km)
shoes: Blue Sole
tried to pick up the pace a bit on the way home
Tuesday May 10, 2022 #
running 36:26 [3] 6.8 km (5:21 / km)
shoes: Primus
turned right and down Van Reenen
Newlands back to the club
2 x 100m tempo to stretch the legs
Monday May 9, 2022 #
running 34:42 [3] 7.1 km (4:53 / km)
shoes: Max
then loop down home again
Sunday May 8, 2022 #
running hills 4:33:50 [3] 15.5 km (17:40 / km) +3200m 8:42 / km
shoes: Primus SG
between 51 and 58min from the road to the cable station
Saturday May 7, 2022 #
running 1:38:09 [3] 21.1 km (4:39 / km)
shoes: Sandal Cross
Tokia
Penny Lane
up to Circle over, down behind Karen
and home
Thursday May 5, 2022 #
running 10:29 [3] 2.1 km (5:00 / km)
shoes: Max
Wednesday May 4, 2022 #
running 14:58 [3] 3.0 km (4:59 / km)
shoes: Max
Tuesday May 3, 2022 #
running hills 45:59 [3] 10.1 km (4:33 / km) +130m 4:17 / km
shoes: Vivo Ultra 3
tempo to subway 3:48 1.2km
tempo on other side 3:46 pace 500m
tempo on main 3:44 pace 600m
hills at Grotto 4 fast, drills 4 fast
the 2 laps tempo on the track 800m 4:00 pace
Monday May 2, 2022 #
cycling 2:13:08 [3] 32.8 km (14.8 kph)
with Dawn around to the Dawn and the winefarms
Sunday May 1, 2022 #
cycling 1:48:58 [3] 31.3 km (17.2 kph)
was lead cyclist
cycled home the top way