Training Log Archive: Coach.dionIn the 7 days ending Dec 20, 2020:
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Sunday Dec 20, 2020 #
9 AM
running long 1:27:20 [3] 18.0 km (4:51 / km) +300m 4:29 / km
shoes: Sandle Street Black
Up through Wynberg
over footbridge
to Top Gate
Cecelia up gravel road
to Nek
Down, through Die Hell
S/Cross and home
over footbridge
to Top Gate
Cecelia up gravel road
to Nek
Down, through Die Hell
S/Cross and home
Saturday Dec 19, 2020 #
9 AM
running long 1:23:39 [3] 18.0 km (4:39 / km) +100m 4:31 / km
shoes: Vivo Ultra 3
Down Boundary
2 strides off Jeff Coat
Up Stark
over bridge, Firgrove
Nova C to Peddlers and home
2 strides off Jeff Coat
Up Stark
over bridge, Firgrove
Nova C to Peddlers and home
Friday Dec 18, 2020 #
6 PM
running 32:25 [3] 7.0 km (4:38 / km)
shoes: StreetLite Sandals
little loop around Lange
Thursday Dec 17, 2020 #
5 PM
running 34:46 [2] 7.5 km (4:38 / km)
shoes: Sandle Street Black
Up Alphen around green belt and back
ok that first bit was a little tempo
ok that first bit was a little tempo
Wednesday Dec 16, 2020 #
6 AM
running 29:05 [3] 6.0 km (4:51 / km)
shoes: Sandle Street Black
Down Boundary
loop up to Kendal
around and home
just easy trying to keep the cadence over 180
loop up to Kendal
around and home
just easy trying to keep the cadence over 180
7 AM
running 11:28 [1] 2.0 km (5:44 / km)
shoes: Sandle Street Black
loops round the hood
with Monty!
with Monty!
12 PM
cycling 1:01:01 [3] 21.1 km (20.7 kph)
cycled the Mnt bike trail to Tokai
forest loop
then Silverhurst
and home
forest loop
then Silverhurst
and home
Tuesday Dec 15, 2020 #
4 PM
running 32:56 [3] 7.0 km (4:42 / km)
shoes: Vivo Ultra 3
little easy loop
to Parish and Ladies Mile ex
Home past back of PnP
and 1 loop off Doordrift
then down and home
to Parish and Ladies Mile ex
Home past back of PnP
and 1 loop off Doordrift
then down and home
Monday Dec 14, 2020 #
5 PM
running 29:16 [3] 6.3 km (4:39 / km)
shoes: Vivo Ultra 3
little jog up to Kendal
trying to keep my cadence up 170+
to VOB field for 4 x 50+m strides
home
trying to keep my cadence up 170+
to VOB field for 4 x 50+m strides
home
6 PM
running 11:59 [3] 2.2 km (5:27 / km)
shoes: Vivo Ultra 3
went out again, but with Monty
just a couple of loops on the road
and on the field befor heading home
just a couple of loops on the road
and on the field befor heading home