Training Log Archive: Coach.dionIn the 7 days ending Nov 7, 2021:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Nov 7, 2021 #
11 AM
running long 2:47:30 [3] 21.1 km (7:56 / km) +1030m 6:23 / km
shoes: Salming trail
Up the Green Belts to Cecelia
to Skeleton and up
Smuts track to echo Valley loop and over to Dams
around to Nursery and down
Down Kirstenbosch
and green belts home.
to Skeleton and up
Smuts track to echo Valley loop and over to Dams
around to Nursery and down
Down Kirstenbosch
and green belts home.
Saturday Nov 6, 2021 #
10 AM
running tempo 1:03:21 [3] 14.0 km (4:32 / km)
shoes: Elite 1
Constantia, Rust 'n Vreda, Nahoon, Loquot
down to Parish, loop behind PnP
6km easy
5km tempo 20:04
down Ladies Mile then across to Boundary
home
down to Parish, loop behind PnP
6km easy
5km tempo 20:04
down Ladies Mile then across to Boundary
home
Friday Nov 5, 2021 #
6 PM
running 34:50 [3] 7.0 km (4:59 / km)
shoes: Vegan Ultra
From walking the dog at the top of S/Cross
took the single track to Cecelia
on Rhodes to K'Bosch GB
Down GB to Spilhuis and down
and home
took the single track to Cecelia
on Rhodes to K'Bosch GB
Down GB to Spilhuis and down
and home
Thursday Nov 4, 2021 #
5 PM
running intervals 43:55 [3] 10.0 km (4:24 / km)
shoes: Primus
3.5km warmup around uct
12.5 x 400m
1:32.8 1:32.4 1:31.0 1:31.8 1:31.3
1:31.0 1:30.6 1:29.9 1:29.3 1:29.7
1:29.2 1:29.2
0:43.1
18:51
1.5km warm down 6:55
12.5 x 400m
1:32.8 1:32.4 1:31.0 1:31.8 1:31.3
1:31.0 1:30.6 1:29.9 1:29.3 1:29.7
1:29.2 1:29.2
0:43.1
18:51
1.5km warm down 6:55
Wednesday Nov 3, 2021 #
6 PM
running 23:31 [3] 5.0 km (4:42 / km)
shoes: Vegan Ultra
just the block, but down
Doordrift into Innesfree and Van Ryn
Doordrift into Innesfree and Van Ryn
Monday Nov 1, 2021 #
8 AM
cycling 1:17:11 [3] 23.0 km (17.9 kph)
Cycled with Dawn
Spaansgemat to Ou Kaapse
Down to Main, got caught in the rain.
back through Kirstenhof and Penny lane
Spaansgemat to Ou Kaapse
Down to Main, got caught in the rain.
back through Kirstenhof and Penny lane