Training Log Archive: Coach.dionIn the 7 days ending Aug 1, 2021:
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Sunday Aug 1, 2021 #
12 PM
running long 1:17:21 [3] 16.0 km (4:50 / km) +250m 4:29 / km
shoes: 5 Finger test pair
Through Wynberg, Library
Upper Claremont to B'Court
up Forest!
to Top Gate
Rhodes, Zoe's and home through Constantia
Upper Claremont to B'Court
up Forest!
to Top Gate
Rhodes, Zoe's and home through Constantia
Saturday Jul 31, 2021 #
12 PM
running long 2:06:01 [3] 23.3 km (5:25 / km) +560m 4:50 / km
shoes: Sandle Street Black
Up the green belt to K'bosch
Road to lights and Newlands
in forest
Mnt Bike trail to Nek
down, through Die Hel
S/Cross down home
Road to lights and Newlands
in forest
Mnt Bike trail to Nek
down, through Die Hel
S/Cross down home
Friday Jul 30, 2021 #
6 PM
running 20:51 [3] 4.3 km (4:51 / km)
shoes: Sandle Street Black
Little loop up near Lange
Thursday Jul 29, 2021 #
5 PM
running intervals 44:30 [5] 11.0 km (4:03 / km)
shoes: NB 610
2km warm up 10:01 to Newlands Stadium
(track wet)
35 x 200m
43.5 45.4 43.1 43.7 42.1
44.0 41.9 43.2 41.7 43.4
42.0 43.0 41.6 43.1 42.1
43.1 41.9 42.4 41.7 42.3
40.9 43.6 41.3 42.8 41.6
42.7 40.5 42.1 40.3 42.5
41.4 42.0 40.8 42.6 40.1
2km back to club
(track wet)
35 x 200m
43.5 45.4 43.1 43.7 42.1
44.0 41.9 43.2 41.7 43.4
42.0 43.0 41.6 43.1 42.1
43.1 41.9 42.4 41.7 42.3
40.9 43.6 41.3 42.8 41.6
42.7 40.5 42.1 40.3 42.5
41.4 42.0 40.8 42.6 40.1
2km back to club
Wednesday Jul 28, 2021 #
5 PM
running 1:12:26 [3] 15.0 km (4:50 / km) +250m 4:27 / km
shoes: Vegan Ultra
Up past Wynberg Park
to top gate, Rhodes to S/Cross
Dawn Ave and down by Zoe
Right to Rathfelter
loop to Parish and home
from RistnVreda
to top gate, Rhodes to S/Cross
Dawn Ave and down by Zoe
Right to Rathfelter
loop to Parish and home
from RistnVreda
Tuesday Jul 27, 2021 #
5 PM
running hills 56:05 [5] 13.2 km (4:15 / km) +180m 3:59 / km
shoes: Vivo Ultra 3
4km warm up to Boshoff
5 x hills 500m
up MP down 5km pace
2:08 2:05 2:03 2:03 2:03
1:46 1:49 1:48 1:48 1:47
tempo home 4km @ 4:20 ave
very wet
5 x hills 500m
up MP down 5km pace
2:08 2:05 2:03 2:03 2:03
1:46 1:49 1:48 1:48 1:47
tempo home 4km @ 4:20 ave
very wet
Monday Jul 26, 2021 #
5 PM
running 43:29 [3] 8.2 km (5:18 / km) +150m 4:52 / km
shoes: Max
Under bridge, short cut up to horse trail
to Oak to end
horse trail up and down x 6
and back
to Oak to end
horse trail up and down x 6
and back