Training Log Archive: Coach.dionIn the 7 days ending Mar 13, 2022:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Mar 13, 2022 #
7 AM
cycling 3:58:10 [3] 109.0 km (27.5 kph)
Argus Cycle tour number 24
wet wet wet and a little wind
wet wet wet and a little wind
Saturday Mar 12, 2022 #
6 AM
cycling 1:25:46 [3] 21.1 km (14.8 kph)
cycled with Dawn to watch the VOB 15km
Friday Mar 11, 2022 #
6 AM
Swimming 28:51 [3] 1.5 km (19:14 / km)
morning swim to the office!
turned at the CTICC
water was properly cold this morning!
turned at the CTICC
water was properly cold this morning!
Thursday Mar 10, 2022 #
5 PM
running intervals 41:43 [3] 9.5 km (4:23 / km)
shoes: Vivo Ultra 3
3.5km warm up around UCT 18:04
15 x 400m
1st 200 in 40-41
2nd 200 in 50-55
so 90-95
running ok,
taking it easy for the Argus in Sunday
15 x 400m
1st 200 in 40-41
2nd 200 in 50-55
so 90-95
running ok,
taking it easy for the Argus in Sunday
Wednesday Mar 9, 2022 #
5 PM
running 1:14:01 [3] 15.0 km (4:56 / km) +190m 4:38 / km
shoes: Blue Sole
easy up through Wynberg to Anchordown!
to Top gate, Rhodes down to Zoe's
down to Venues, parish, Rust 'n Vrede
home
to Top gate, Rhodes down to Zoe's
down to Venues, parish, Rust 'n Vrede
home
Tuesday Mar 8, 2022 #
5 PM
running hills 54:17 [3] 11.5 km (4:43 / km) +280m 4:12 / km
shoes: Vivo Ultra 3
warm up around UCT
3.5km 18:09
Hills
5 x 60sec to middle easy down
1.6km (5 laps Bremner 5.56)
5 x 60sec to middle easy down
1.6km (5 laps Bremner 5.54)
yes 2 sets
3.5km 18:09
Hills
5 x 60sec to middle easy down
1.6km (5 laps Bremner 5.56)
5 x 60sec to middle easy down
1.6km (5 laps Bremner 5.54)
yes 2 sets
Monday Mar 7, 2022 #
6 PM
running 49:42 [3] 10.0 km (4:58 / km)
shoes: Vivo Ultra 3
UP AND DOWN THE GREEN BELT
THEN AROUND AND DOWN THE LOOP BY DOORDRIFT
THEN AROUND AND DOWN THE LOOP BY DOORDRIFT