Training Log Archive: Coach.dionIn the 7 days ending Nov 22, 2020:
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Sunday Nov 22, 2020 #
9 AM
running long 2:04:39 [4] 26.5 km (4:42 / km) +300m 4:27 / km
shoes: Sandle Street Black
Ran from Trail and Tar
up Ou Kaapse Weg
down past Clovelly
main back
then past Clay du Cap
back
up Ou Kaapse Weg
down past Clovelly
main back
then past Clay du Cap
back
Saturday Nov 21, 2020 #
6 AM
running warm up/down 19:25 [2] 3.6 km (5:24 / km)
shoes: Vivo Ultra 3
warm up to Bergvliet
running race 18:06 [5] 5.0 km (3:37 / km)
shoes: Vivo Ultra 3
5km TT
with Nelson, Mark and Sophie
Bergliet loop
3:35 3:31 3:44 3:40 3:33
thought it was easy to 3 and that turned out to be because it was slow!
with Nelson, Mark and Sophie
Bergliet loop
3:35 3:31 3:44 3:40 3:33
thought it was easy to 3 and that turned out to be because it was slow!
7 AM
running warm up/down 23:34 [2] 4.5 km (5:14 / km)
shoes: Vivo Ultra 3
ran home of the other roads as they were getting busy
Friday Nov 20, 2020 #
6 AM
Swimming 31:01 [3] 1.61 km (19:17 / km)
canal swim
1 lap, swam ok
1 lap, swam ok
5 PM
cycling 35:01 [3] 13.0 km (22.3 kph)
Little ride down to Bergvliet
loop around the 5km TT route
and home
loop around the 5km TT route
and home
Thursday Nov 19, 2020 #
5 PM
running 34:58 [3] 8.0 km (4:22 / km)
shoes: Sandle Street Black
warm up to block behind PnP
2.6km 12:31
3 x 1km
4:13 MP
3:55 half pace
3:38 5km pace (a little slower than I wanted)
home down Doordrift
2.5km 10:42
2.6km 12:31
3 x 1km
4:13 MP
3:55 half pace
3:38 5km pace (a little slower than I wanted)
home down Doordrift
2.5km 10:42
Wednesday Nov 18, 2020 #
5 PM
running 29:37 [3] 6.5 km (4:33 / km)
shoes: StreetLite Sandals
Down Conatantia Main to Lady's Mile Garage
then home
1km strides (3:10 pace)
then home
1km strides (3:10 pace)
Tuesday Nov 17, 2020 #
5 PM
running 25:22 [2] 5.0 km (5:04 / km)
shoes: MT 10 V2
from home to Doordrift trail
then the little horse trail and
home back through the doordrift trail
3 x slow! strides
then the little horse trail and
home back through the doordrift trail
3 x slow! strides
Monday Nov 16, 2020 #
5 PM
cycling 33:30 [2] 10.7 km (19.2 kph)
cycled down Boundary
to Jeff Coat then cycled my 5km loop
and on a 2nd loop the quick release on the front wheel broke
had to run home
to Jeff Coat then cycled my 5km loop
and on a 2nd loop the quick release on the front wheel broke
had to run home
6 PM
running 23:41 [2] 4.5 km (5:16 / km)
shoes: MT 10 V2
ran home pushing the bike!
from Jeff coat
front quick release broke!
from Jeff coat
front quick release broke!