Training Log Archive: Coach.dionIn the 7 days ending Aug 10, 2014:
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Sunday Aug 10, 2014 #
8 AM
running long 1:33:11 [3] 20.0 km (4:40 / km) +300m 4:20 / km
shoes: NB Trail sponsor
My eye was really sore, so I put on dark glasses and hit the tar road...
10km out and the back, there was a lot more climbing than I wanted, but it made for nice running on the way back!
was on the R60 out of Swellendam.
10km out and the back, there was a lot more climbing than I wanted, but it made for nice running on the way back!
was on the R60 out of Swellendam.
Saturday Aug 9, 2014 #
9 AM
running hills 1:42:30 [4] 17.0 km (6:02 / km) +570m 5:10 / km
shoes: NB Trail sponsor
weekend away in Swellendam, so I went for a run to the mountain, and up...
some was very slow as I took some early paths that went nowhere before climbing into the morning mist!
some was very slow as I took some early paths that went nowhere before climbing into the morning mist!
Friday Aug 8, 2014 #
9 AM
running hills 59:20 [4] 12.1 km (4:54 / km) +560m 3:59 / km
shoes: 1010v2
Had the day off as we were headed to Swellendam for he weekend, so I went Strava hunting!!!
Tokia forest and a single track climb... the climb is only a mile long with 140m climb but 12 switchbacks
Tokia forest and a single track climb... the climb is only a mile long with 140m climb but 12 switchbacks
C • WTF 3
Thursday Aug 7, 2014 #
6 PM
running 48:15 [3] 10.2 km (4:44 / km)
shoes: Five Finger KSO Black
loop around Ronderbosch
Wednesday Aug 6, 2014 #
6 PM
running hills 56:52 [4] 10.1 km (5:38 / km) +500m 4:31 / km
shoes: New Balance MT10
with Ake up R/Mem then straight past Forestry station for 3 x 1km hills
6:09 6;04 6:13 (thought that last one was going to be faster)
those are quicker than last time, but no time for a 4th one, next week
6:09 6;04 6:13 (thought that last one was going to be faster)
those are quicker than last time, but no time for a 4th one, next week
Tuesday Aug 5, 2014 #
6 PM
running 50:53 [3] 10.7 km (4:45 / km)
shoes: Five Finger KSO Black
up boshoff and onto the Stone Church.
then 1km down hill 3:42 this will get faster as I get more movement back
then 1km down hill 3:42 this will get faster as I get more movement back
Monday Aug 4, 2014 #
6 PM
running 51:12 [3] 10.2 km (5:01 / km)
shoes: Five Finger KSO Black
Riverside up and back down the river to the club