Training Log Archive: Coach.dionIn the 7 days ending Jul 4, 2021:
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Sunday Jul 4, 2021 #
2 PM
running long 1:37:26 [3] 21.1 km (4:37 / km)
shoes: Vivo Ultra 3
Little Constantia loop then
Nova C and onto Tokia
Penny Lane and
a bit of Bergvliet farm then
home
Nova C and onto Tokia
Penny Lane and
a bit of Bergvliet farm then
home
Saturday Jul 3, 2021 #
11 AM
running warm up/down 17:51 [3] 3.5 km (5:06 / km)
shoes: Yeti-X
warm up jog to Gone
along Constantia Main
along Constantia Main
12 PM
running race 2:09:50 [3] 18.3 km (7:06 / km) +980m 5:36 / km
shoes: Yeti-X
Gone To Gone loop
Up Price Vlakenberg
down to Nek
Up Single track then Road to Hair pin below Bridge
I took a detour out and back on the early turn!
Then down to Rooikat and Cecelia waterfall
and back from Contour path
down onto lower road
and out at Southern Cross
down and Silverhurst
back to Gone
Up Price Vlakenberg
down to Nek
Up Single track then Road to Hair pin below Bridge
I took a detour out and back on the early turn!
Then down to Rooikat and Cecelia waterfall
and back from Contour path
down onto lower road
and out at Southern Cross
down and Silverhurst
back to Gone
2 PM
running warm up/down 29:25 [3] 4.5 km (6:32 / km)
shoes: Yeti-X
Ran back from gone with Dawn
via the stables
via the stables
Friday Jul 2, 2021 #
5 PM
running 41:34 [3] 8.5 km (4:53 / km)
shoes: 5 Finger test pair
Up past the horses
then to Ave Bodoux up around
down Hounhort across to Oak
road to Peter-cloete
and home.
then to Ave Bodoux up around
down Hounhort across to Oak
road to Peter-cloete
and home.
Thursday Jul 1, 2021 #
5 PM
running intervals 46:32 [3] 11.0 km (4:14 / km)
shoes: 5 Finger test pair
3.8km warmup to Lady Anne
10 x 400m (60sec rest)
1:27.1 1:24.8 1:23.5 1:24.4 1:24.6
1:24.3 1:23.9 1:20.3 1:22.5 1:24.6
3.2km tempo warm down!
10 x 400m (60sec rest)
1:27.1 1:24.8 1:23.5 1:24.4 1:24.6
1:24.3 1:23.9 1:20.3 1:22.5 1:24.6
3.2km tempo warm down!
Wednesday Jun 30, 2021 #
4 PM
running 1:10:44 [3] 13.5 km (5:14 / km) +240m 4:49 / km
Up the Green belt
to Kirstenbosch top gate
over foot bridge and home
to Kirstenbosch top gate
over foot bridge and home
Tuesday Jun 29, 2021 #
5 PM
running tempo 57:46 [3] 13.5 km (4:17 / km)
shoes: 5 Finger test pair
Warm up to the Common 1.75km
10km tempo 39:31
half around common
over the road and loops
buy Red Cross and M5
turn at 5km and back
back to club
10km tempo 39:31
half around common
over the road and loops
buy Red Cross and M5
turn at 5km and back
back to club
Monday Jun 28, 2021 #
5 PM
running 39:47 [3] 8.4 km (4:44 / km)
shoes: 5 Finger test pair
Constantia Main to Lady's Mile Ex
down to Garage and home
detour Bergvliet and loop around Lange
down to Garage and home
detour Bergvliet and loop around Lange