Training Log Archive: Coach.dionIn the 7 days ending Sep 29, 2019:
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Sunday Sep 29, 2019 #
8 AM
running long 1:54:26 [3] 20.0 km (5:43 / km) +900m 4:40 / km
shoes: Yeti-X
Start at Trail & Tar Tokai
up to Mast single track stairs past Elephant's eye 57:30
down on the road with a loop at end to make 20km at 4:16
up to Mast single track stairs past Elephant's eye 57:30
down on the road with a loop at end to make 20km at 4:16
Saturday Sep 28, 2019 #
8 AM
running tempo 1:29:31 [4] 21.1 km (4:15 / km)
shoes: StreetLite Sandals
from home, 2km easy
then 10 km in 39:11 (wasn't easy running!)
then home to finish 21.1km is sub 90
look in Constantia then down lady's mile
around school before the loop through Bergvliet and home
then 10 km in 39:11 (wasn't easy running!)
then home to finish 21.1km is sub 90
look in Constantia then down lady's mile
around school before the loop through Bergvliet and home
Friday Sep 27, 2019 #
6 AM
Swimming 34:47 [3] 1.6 km (21:44 / km)
one lap of the canal
really slow today
really slow today
Thursday Sep 26, 2019 #
running hills 54:30 [3] 11.1 km (4:55 / km) +200m 4:30 / km
shoes: T-Rocket Sandals
looped up through UCT to the tennis courts
hills, 2 sets of 4 hills
hills, 2 sets of 4 hills
Wednesday Sep 25, 2019 #
5 PM
running 53:11 [3] 11.0 km (4:50 / km) +240m 4:22 / km
shoes: T-Rocket Sandals
jACKS LOOP WITH A LOOP IN uct
Tuesday Sep 24, 2019 #
7 AM
running long 2:33:32 [3] 21.2 km (7:15 / km) +1000m 5:52 / km
shoes: Yeti-X
ran from the nek up the road
over dam wall to Kasteels
Valley of the red gods to Platteklip
Maclears
pipe track back
over dam wall to Kasteels
Valley of the red gods to Platteklip
Maclears
pipe track back
Monday Sep 23, 2019 #
5 PM
running 40:05 [2] 8.0 km (5:01 / km)
shoes: NB 10v2
a little run around the common
Ronderbosch loop
Ronderbosch loop