Training Log Archive: Coach.dionIn the 7 days ending Dec 29, 2019:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Dec 29, 2019 #
5 AM
running long 1:59:43 [3] 18.5 km (6:28 / km) +750m 5:23 / km
shoes: Yeti-X
from home
up green belts
Cecelia up single track to contour
to Nursery and up 19;30
to Overseaers hut
down single track to Cecelia
home GB
up green belts
Cecelia up single track to contour
to Nursery and up 19;30
to Overseaers hut
down single track to Cecelia
home GB
Saturday Dec 28, 2019 #
9 AM
running 1:12:18 [3] 15.2 km (4:45 / km) +280m 4:21 / km
shoes: 5 Finger test pair
doordrift lights GB
Rathfelder -Zoe
GB S/Cross
Nek and down
Die Hell (fast)
and home
Rathfelder -Zoe
GB S/Cross
Nek and down
Die Hell (fast)
and home
Friday Dec 27, 2019 #
6 AM
Swimming 32:09 [3] 1.61 km (19:59 / km)
swim canal one lap
Thursday Dec 26, 2019 #
6 AM
running long 2:35:06 [4] 30.0 km (5:10 / km) +750m 4:36 / km
shoes: T-Rocket Sandals
From home up Constantia Main to Nek 31:30
up round the Dams with the guys 88min
down home through Die Hel
up round the Dams with the guys 88min
down home through Die Hel
Tuesday Dec 24, 2019 #
3 PM
running 26:43 [2] 4.5 km (5:56 / km)
shoes: Vivo Trail 2015
Full loop of Green Belt with Monty
Monday Dec 23, 2019 #
5 PM
cycling 22:01 [3] 7.5 km (20.4 kph)
cycled to the club
6 PM
running 31:32 [2] 6.5 km (4:51 / km)
shoes: Inov-8
short loop through the subway
5 short hills up to the car park
then 5 x strides 42 sec
and a number of drills
5 short hills up to the car park
then 5 x strides 42 sec
and a number of drills
7 PM
cycling 22:08 [3] 7.5 km (20.3 kph)
cycled home