Training Log Archive: Coach.dionIn the 7 days ending Apr 10, 2022:
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Sunday Apr 10, 2022 #
6 AM
running long 1:44:52 [3] 21.1 km (4:58 / km) +250m 4:42 / km
shoes: Elite 1
Peter Cloete Bromisvlie
RnV, Nahoon, Loquot
Gilmore Parish to Nova
Vineyards, Spaansgemut
LM Garage and home
RnV, Nahoon, Loquot
Gilmore Parish to Nova
Vineyards, Spaansgemut
LM Garage and home
Saturday Apr 9, 2022 #
9 AM
running long 1:44:43 [3] 21.1 km (4:58 / km) +340m 4:36 / km
shoes: Sandal Cross
Wynberg, Upper Clarement
down to River side up to B'Court
Up Forest around to Top Gate
Rhodes to Zoe's lower Rathfelder
Venues RnV Home
down to River side up to B'Court
Up Forest around to Top Gate
Rhodes to Zoe's lower Rathfelder
Venues RnV Home
Thursday Apr 7, 2022 #
5 PM
running intervals 45:31 [3] 10.5 km (4:20 / km)
shoes: Primus
3.5km warm up around UCT 17:50
6 x 1km
3.56 3.49 3.45
3.47 3.46 3.45
1km warm down
6 x 1km
3.56 3.49 3.45
3.47 3.46 3.45
1km warm down
Wednesday Apr 6, 2022 #
5 PM
running 1:17:47 [3] 15.5 km (5:01 / km) +200m 4:43 / km
shoes: Vegan Ultra
2km loop around home
before heading Chelsea
and over the foot bridge to Top Gate
Rhodes to Zoe's and down and home
before heading Chelsea
and over the foot bridge to Top Gate
Rhodes to Zoe's and down and home
Tuesday Apr 5, 2022 #
5 PM
running intervals 52:25 [3] 11.8 km (4:27 / km)
shoes: Primus
3.5km warmup around UCT 17.38
18 x fast slow 200s
fasts 42-45
slows (235-240) 65-67
1 lap warm down
18 x fast slow 200s
fasts 42-45
slows (235-240) 65-67
1 lap warm down
Monday Apr 4, 2022 #
5 PM
running 1:13:40 [3] 15.0 km (4:55 / km) +270m 4:30 / km
shoes: Vegan Ultra
Alphen to Brommisvlie
up Klaasenbosch to Rathfelder
on the road to S/Cross
up to Rhodes
then down at Hohenhort
Spilhaus home
up Klaasenbosch to Rathfelder
on the road to S/Cross
up to Rhodes
then down at Hohenhort
Spilhaus home