Training Log Archive: Coach.dionIn the 7 days ending Feb 7, 2021:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||
Sunday Feb 7, 2021 #
7 AM
cycling 2:12:55 [3] 50.0 km (22.6 kph) +750m
on the mnt bike
Up over the Nek to Chappie
Over Chappie so Ou Kaapse
Over Oukaapse with a loop
down Kendal to make 50!
Up over the Nek to Chappie
Over Chappie so Ou Kaapse
Over Oukaapse with a loop
down Kendal to make 50!
Saturday Feb 6, 2021 #
9 AM
running 13:23 [2] 3.0 km (4:28 / km)
shoes: Max
Loops around home
10 AM
cycling 1:46:17 [3] 42.0 km (23.7 kph) +450m
little look Nova C and then Strawberry
Spaansgemat then to and up Swaanswyk hill
Steenberg and a loop in Kirstenhof
back to Spaansgemat then firgrove
Meadowridge loop and home
Spaansgemat then to and up Swaanswyk hill
Steenberg and a loop in Kirstenhof
back to Spaansgemat then firgrove
Meadowridge loop and home
Friday Feb 5, 2021 #
6 AM
Swimming 30:48 [3] 1.61 km (19:09 / km)
back in the canal
one lap, same speed
one lap, same speed
5 PM
cycling 1:02:43 [3] 23.0 km (22.0 kph)
started with a little Constantia loop
Nova C then to Strawberry over GB and a loop up to
Bergvliet, down by Farm
and home
Nova C then to Strawberry over GB and a loop up to
Bergvliet, down by Farm
and home
Thursday Feb 4, 2021 #
5 PM
running 7:58 [1] 1.61 km (4:57 / km)
shoes: Max
to and around the km loop and home
cycling 1:36:06 [3] 30.0 km (18.7 kph) +400m
cycled to the club via top gate
with them for a warm up and tempo to
R/mem for some hills.
I cycled home over top gate
and past Zoe's
with them for a warm up and tempo to
R/mem for some hills.
I cycled home over top gate
and past Zoe's
Wednesday Feb 3, 2021 #
5 PM
cycling 1:14:35 [3] 25.0 km (20.1 kph) +100m
lots of squiggles in Bergvliet and Meadowridge
running 5:25 [1] 1.0 km (5:25 / km)
shoes: Max
loop around the block
testing my calf
testing my calf
Tuesday Feb 2, 2021 #
5 PM
cycling 1:40:22 [3] 25.0 km (14.9 kph) +550m
with Stef
Up past Wynberg Park, Single track up
to B/Court loop through to Newlands
Forest Mnt Bike trail to nek
fastest by 10min
Back to S/cross
trail down and home
Up past Wynberg Park, Single track up
to B/Court loop through to Newlands
Forest Mnt Bike trail to nek
fastest by 10min
Back to S/cross
trail down and home
Monday Feb 1, 2021 #
5 PM
cycling 28:00 [3] 10.8 km (23.1 kph) +150m
a loop around the green belt and
then a 2nd loop in Constantia
puncture as a started Nova C
lift home
then a 2nd loop in Constantia
puncture as a started Nova C
lift home