Training Log Archive: Coach.dionIn the 7 days ending Jun 30, 2019:
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Sunday Jun 30, 2019 #
12 PM
running tempo 1:27:36 [4] 21.1 km (4:09 / km)
ahr:143 max:161 shoes: StreetLite Sandals
Constantia Main, loop to Parish
loop around Lady's Mile onto VOB 15km route
home from circle down past Karen's
21:11 20:35 20:42 20:20 4:42 (1.1km)
loop around Lady's Mile onto VOB 15km route
home from circle down past Karen's
21:11 20:35 20:42 20:20 4:42 (1.1km)
Saturday Jun 29, 2019 #
7 AM
running long 2:04:19 [2] 17.2 km (7:14 / km) +560m 6:13 / km
shoes: Primus SG
Met Chantel and Annalise at Platteklip
down at Deadman's tree, gravel roads to blockhouse
Single track contour to Kloof
Road back to cars
down at Deadman's tree, gravel roads to blockhouse
Single track contour to Kloof
Road back to cars
Thursday Jun 27, 2019 #
5 PM
running intervals 45:07 [5] 10.5 km (4:18 / km)
shoes: T-Rocket Sandals
short warmup around UCT 3.5km 17:29
track windy
fast slow 200 / 237-240
00:41.1 00:42.4 00:43.0 00:41.9 00:41.5
01:02.0 00:59.8 00:59.3 00:59.8 01:01.1
00:42.3 00:42.6 00:42.2 00:41.8 00:42.7
01:00.6 01:00.9 01:02.1 01:00.9 01:00.5
00:42.9 00:42.3 00:42.8 00:42.5 00:43.0
01:02.8 01:01.8 00:59.3 01:02.3 01:02.8
00:43.2
01:03.4
track windy
fast slow 200 / 237-240
00:41.1 00:42.4 00:43.0 00:41.9 00:41.5
01:02.0 00:59.8 00:59.3 00:59.8 01:01.1
00:42.3 00:42.6 00:42.2 00:41.8 00:42.7
01:00.6 01:00.9 01:02.1 01:00.9 01:00.5
00:42.9 00:42.3 00:42.8 00:42.5 00:43.0
01:02.8 01:01.8 00:59.3 01:02.3 01:02.8
00:43.2
01:03.4
Wednesday Jun 26, 2019 #
5 PM
running 52:14 [2] 11.3 km (4:37 / km)
shoes: T-Rocket Sandals
easy loop around Ronderbosch
Tuesday Jun 25, 2019 #
5 PM
running intervals 56:59 [5] 13.5 km (4:13 / km)
shoes: T-Rocket Sandals
3.5km warm up to boshoff 16.56
4 x 1.5km with 90sec rest
5:33 5:35 5:30 5.33
4km back to club 17:50
4 x 1.5km with 90sec rest
5:33 5:35 5:30 5.33
4km back to club 17:50
Monday Jun 24, 2019 #
9 AM
running tempo 52:38 [3] 12.0 km (4:23 / km)
shoes: Yeti-X proto type
from Reflections Tulbagh
1.3km up the road to the gravel road, which I took till it ran out!
came back at MP
1.3km up the road to the gravel road, which I took till it ran out!
came back at MP