Training Log Archive: Coach.dionIn the 7 days ending Jul 26, 2020:
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Sunday Jul 26, 2020 #
1 PM
cycling 1:16:19 [3] 32.0 km (25.2 kph)
Road Bike
out to Steenberg
back Nova C, Croft
Strawberry
back to Firgrove
Bergvleit loops
home
out to Steenberg
back Nova C, Croft
Strawberry
back to Firgrove
Bergvleit loops
home
Saturday Jul 25, 2020 #
11 AM
running tempo 31:03 [3] 7.0 km (4:26 / km)
shoes: Vivo Ultra 3
started off well
5km 21:07
Constantia Main, loop behind VOB
Kendal down round Lange
but Calf was sore!
had to stop
hobble 2km home 9:56
stopping to stretch
5km 21:07
Constantia Main, loop behind VOB
Kendal down round Lange
but Calf was sore!
had to stop
hobble 2km home 9:56
stopping to stretch
Friday Jul 24, 2020 #
5 PM
running 52:09 [3] 10.5 km (4:58 / km)
shoes: StreetLite Sandals
Up Wyberg park, Monteray
Foot bridge, down M3
right into Sidmouth
Home Via Wynberg Girls
Foot bridge, down M3
right into Sidmouth
Home Via Wynberg Girls
Thursday Jul 23, 2020 #
5 PM
running hills 59:17 [5] 14.3 km (4:09 / km) +90m 4:01 / km
shoes: Vivo Ultra 3
Not a lot of climbing for a hill session! But I choose a flat hill so I could run fast
warm up to Nahoon 13:49
Hills (80, 50, 40, 30, 20, 10) fast up east down
3km tempo to Ducket 12:05
Hills (80, 50, 40, 30, 20, 10) fast up east down
3km tempo home via Parish and C/Main 11:21
400m easy home
warm up to Nahoon 13:49
Hills (80, 50, 40, 30, 20, 10) fast up east down
3km tempo to Ducket 12:05
Hills (80, 50, 40, 30, 20, 10) fast up east down
3km tempo home via Parish and C/Main 11:21
400m easy home
Wednesday Jul 22, 2020 #
3 PM
running 1:01:49 [3] 13.2 km (4:41 / km) +150m 4:26 / km
shoes: T-Rocket Sandals
with JoJo up through Wynberg
over footbridge
to Top Gate
Zoe around and home
over footbridge
to Top Gate
Zoe around and home
Tuesday Jul 21, 2020 #
5 PM
running intervals 50:07 [5] 13.0 km (3:51 / km)
shoes: StreetLite Sandals
2.5km warmup to behind PnP 12:13
10 x 1km (+_60sec rest)
3:37 3:36 3:32 3:34
3:32 3:33 3:34 3:30
3:32 3:34 (little downhill into VOB TT loop)
500m home 2:15
10 x 1km (+_60sec rest)
3:37 3:36 3:32 3:34
3:32 3:33 3:34 3:30
3:32 3:34 (little downhill into VOB TT loop)
500m home 2:15
Monday Jul 20, 2020 #
5 PM
running 58:35 [2] 12.5 km (4:41 / km)
shoes: Vivo Ultra 3
Easy loop in Constantia Around Green Belt
Klaansenbosh, Venus up to Ducket
little loop to Nahoon
strides from 9km to 10km
down Doordrift home
Klaansenbosh, Venus up to Ducket
little loop to Nahoon
strides from 9km to 10km
down Doordrift home