Training Log Archive: Coach.dionIn the 7 days ending Dec 27, 2020:
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Sunday Dec 27, 2020 #
6 AM
running hills 1:45:46 [5] 21.3 km (4:58 / km) +680m 4:17 / km
shoes: StreetLite Sandals
with Jacov
to Price drive
4 x up 9:00, 8:58, 9:15, 8:58
downs 7:23, 7:31, 7:25, 7:20
back
to Price drive
4 x up 9:00, 8:58, 9:15, 8:58
downs 7:23, 7:31, 7:25, 7:20
back
Saturday Dec 26, 2020 #
6 AM
running 1:06:04 [3] 14.0 km (4:43 / km)
shoes: Sandle Street Black
out and back from Dalebrook
to Simon's Town
last 2 km @ 4:17
to Simon's Town
last 2 km @ 4:17
Friday Dec 25, 2020 #
1 PM
running 1:09:01 [3] 14.0 km (4:56 / km) +150m 4:41 / km
shoes: Sandle Street Black
Up Green Belts to Zoe's
across and down S/cross
headed to Doordroft and home
last 3km tempo home
across and down S/cross
headed to Doordroft and home
last 3km tempo home
Thursday Dec 24, 2020 #
5 AM
running 1:00:01 [3] 13.1 km (4:35 / km)
shoes: Vivo Ultra 3
little loop to Ladies Mile
down to Jefcoat, little loop
down to Main and home
down to Jefcoat, little loop
down to Main and home
Wednesday Dec 23, 2020 #
5 PM
running 1:08:11 [3] 14.0 km (4:52 / km) +200m 4:33 / km
shoes: Sandle Street Black
wynberg, around and up over
the foot bridge to top gate
Rhodes to S/Cross
green belts home
the foot bridge to top gate
Rhodes to S/Cross
green belts home
Tuesday Dec 22, 2020 #
5 PM
running 1:05:45 [3] 14.0 km (4:42 / km) +100m 4:32 / km
shoes: Sandle Street Black
Down past Lange to JeffCoat
2 x strides
up to Lady's Mile Garage loop and home
2 x strides
up to Lady's Mile Garage loop and home
Monday Dec 21, 2020 #
5 PM
running 1:06:33 [3] 14.0 km (4:45 / km) +100m 4:35 / km
shoes: StreetLite Sandals
Loop through Constantia
to Silverhurst, down
turn to Groot Constantia
loop in Vineyards
home
to Silverhurst, down
turn to Groot Constantia
loop in Vineyards
home