Training Log Archive: Coach.dionIn the 7 days ending Nov 24, 2019:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||
Sunday Nov 24, 2019 #
4 PM
running long 1:41:38 [3] 21.5 km (4:44 / km) +320m 4:24 / km
shoes: T-Rocket Sandals
Loop up through Wynberg over foot bridge
Bishopscourt to top gate
Rhodes to Cecelia then to Constantia Nek
Rhodes Drive to Southern Cross
fast down
loop via Lady's Mile Garage and home
Bishopscourt to top gate
Rhodes to Cecelia then to Constantia Nek
Rhodes Drive to Southern Cross
fast down
loop via Lady's Mile Garage and home
Saturday Nov 23, 2019 #
12 PM
running 2:28:32 [4] 21.2 km (7:00 / km) +1089m 5:34 / km
shoes: Yeti-X
up the Bridle path
other the dam
Valley of the red gods
Maclears
Smuts track
and down
other the dam
Valley of the red gods
Maclears
Smuts track
and down
Friday Nov 22, 2019 #
6 AM
Swimming 31:29 [3] 1.61 km (19:34 / km)
cold this morning
1 lap of canal, starting at Battery Park
1 lap of canal, starting at Battery Park
Thursday Nov 21, 2019 #
5 AM
running 15:24 [2] 2.6 km (5:55 / km)
shoes: NB 10v2
a little run around the block with Monty
5 PM
running intervals 47:20 [5] 11.0 km (4:18 / km)
shoes: NB 10v2
5km warmup 2427
10 x 500m
400 easy 98 100 hard 19.9
300 easy 71 200 hard 40.6
200 easy 48 300 hard 59.4
100 easy 25 400 hard 80.1
000 easy 00 500 hard 99.9
000 easy 00 500 hard 100.0
100 easy 25 400 hard 78.5
200 easy 47 300 hard 58.3
300 easy 72 200 hard 38.0
400 easy 97 100 hard 20.0
1km warm down 4:50
10 x 500m
400 easy 98 100 hard 19.9
300 easy 71 200 hard 40.6
200 easy 48 300 hard 59.4
100 easy 25 400 hard 80.1
000 easy 00 500 hard 99.9
000 easy 00 500 hard 100.0
100 easy 25 400 hard 78.5
200 easy 47 300 hard 58.3
300 easy 72 200 hard 38.0
400 easy 97 100 hard 20.0
1km warm down 4:50
Wednesday Nov 20, 2019 #
5 PM
cycling 20:23 [3] 7.5 km (22.1 kph)
cycle to the club
running 55:08 [3] 12.0 km (4:36 / km) +270m 4:08 / km
shoes: Yeti-X
Up through the animal enclosure
on the middle track to Newlands forest
out at forest station back past sports center
last 5km in 20:20
on the middle track to Newlands forest
out at forest station back past sports center
last 5km in 20:20
7 PM
cycling 22:40 [3] 7.5 km (19.9 kph)
cycle home into the wind
Tuesday Nov 19, 2019 #
5 PM
cycling 22:36 [3] 7.5 km (19.9 kph)
cycle to the club
6 PM
running hills 44:22 [5] 10.5 km (4:14 / km) +130m 3:59 / km
shoes: Vivo Ultra 3
warm up through subway back to Glen Darrach
5.2km 23.15
11 x Hills 42-44sec
back to club 700m 3:22
5.2km 23.15
11 x Hills 42-44sec
back to club 700m 3:22
7 PM
cycling 22:32 [3] 7.5 km (20.0 kph)
cycle home
Monday Nov 18, 2019 #
5 PM
running 45:14 [3] 10.0 km (4:31 / km)
shoes: StreetLite Sandals
Boshoff loop and back by the canals