Training Log Archive: Coach.dionIn the 7 days ending Jan 26, 2020:
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| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||
Sunday Jan 26, 2020 #
3 PM
cycling 1:52:32 [2] 30.0 km (16.0 kph)
easy ride with Dawn
loops in Constantia and to Tokai
loops in Constantia and to Tokai
Saturday Jan 25, 2020 #
6 AM
running race 2:35:41 [4] 36.2 km (4:18 / km) +480m 4:02 / km
shoes: StreetLite Sandals
Red Hill race
easy hills and easy finish
ran with Ryan till Red hill
easy hills and easy finish
ran with Ryan till Red hill
Friday Jan 24, 2020 #
6 AM
Swimming 29:57 [3] 1.61 km (18:37 / km)
1 lap and it was my fastest time!
Thursday Jan 23, 2020 #
5 PM
cycling 22:24 [2] 7.5 km (20.1 kph)
cycle to club
6 PM
running 29:07 [3] 6.0 km (4:51 / km) +100m 4:29 / km
shoes: StreetLite Sandals
warm up to subway
stopped for hills at R/Mem
only 1 then took a couple of pictures
resting for weekend
ran back
stopped for hills at R/Mem
only 1 then took a couple of pictures
resting for weekend
ran back
7 PM
cycling 25:10 [3] 7.5 km (17.9 kph)
cycled home
there was some traffic so I lost time, but it was slow and easy
there was some traffic so I lost time, but it was slow and easy
Wednesday Jan 22, 2020 #
5 PM
cycling 22:14 [3] 7.5 km (20.2 kph)
cycle to club
6 PM
running 15:32 [3] 3.0 km (5:11 / km)
shoes: Primus
so the achillies left leg is sore...
i can run no worries,
but with 2 big races i thought i would take it easy and turn
i can run no worries,
but with 2 big races i thought i would take it easy and turn
7 PM
cycling 24:04 [3] 7.5 km (18.7 kph)
cycled home
Tuesday Jan 21, 2020 #
5 PM
running intervals 56:47 [5] 13.5 km (4:12 / km)
shoes: T-Rocket Sandals
warm up to Boshoff 3.5km 17:06
6 x 1km reps
3:38 3:35 3:39 3:34 3:37 3:32
back to club 4km 18:09
6 x 1km reps
3:38 3:35 3:39 3:34 3:37 3:32
back to club 4km 18:09
Monday Jan 20, 2020 #
5 PM
cycling 22:50 [3] 7.5 km (19.7 kph)
cycle to club
6 PM
running 43:10 [2] 9.0 km (4:48 / km)
shoes: NB 610
easy through the subway
some short steep hills
drills and strides
2km temp on track
some short steep hills
drills and strides
2km temp on track
7 PM
cycling 23:25 [3] 7.5 km (19.2 kph)
cycled home