Training Log Archive: Coach.dionIn the 7 days ending May 1, 2022:
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Sunday May 1, 2022 #
6 AM
cycling 1:48:58 [3] 31.3 km (17.2 kph)
cycled to UCT for the race
was lead cyclist
cycled home the top way
was lead cyclist
cycled home the top way
Saturday Apr 30, 2022 #
11 AM
running 1:42:45 [3] 19.5 km (5:16 / km) +500m 4:40 / km
shoes: Sandal Cross
Out on Constantia Main
Up price drive: slow 9:17
down, then up to the Nek
gravel road over the Lookout
down to Top Gate
The Wynberg park and home
Up price drive: slow 9:17
down, then up to the Nek
gravel road over the Lookout
down to Top Gate
The Wynberg park and home
Thursday Apr 28, 2022 #
5 PM
running 39:42 [3] 9.3 km (4:16 / km)
shoes: Primus
warm up around uct
3.5km 17:34
4 x 1000/200
3:47, 40
3:44, 41
3:41, 41
3:41, 41
warm down 4:31
3.5km 17:34
4 x 1000/200
3:47, 40
3:44, 41
3:41, 41
3:41, 41
warm down 4:31
Wednesday Apr 27, 2022 #
8 AM
running long 2:27:25 [3] 19.2 km (7:41 / km) +820m 6:20 / km
shoes: Salming trail
Up the green belts to Cecelia
around and up to contour
then to Skeleton and up
half way round the dam
and down Nursery
headed home Cecelia
green belts
then saw Dawn so stopped and went walking the dogs
around and up to contour
then to Skeleton and up
half way round the dam
and down Nursery
headed home Cecelia
green belts
then saw Dawn so stopped and went walking the dogs
Tuesday Apr 26, 2022 #
5 PM
running hills 47:08 [3] 10.2 km (4:37 / km) +120m 4:22 / km
shoes: Sandal Cross
from the club to R/Mem easy
tempo to Subway
easy through subway
tempo on path to Imhoff
easy down to Main
tempo past Police station
hills near Glen Darg
3 x 35sec fast
drills on steep hill
3 x 35sec
drills on steep Hill
2km tempo on the track at the end.
tempo to Subway
easy through subway
tempo on path to Imhoff
easy down to Main
tempo past Police station
hills near Glen Darg
3 x 35sec fast
drills on steep hill
3 x 35sec
drills on steep Hill
2km tempo on the track at the end.
Monday Apr 25, 2022 #
5 PM
running 1:04:11 [3] 13.0 km (4:56 / km) +250m 4:30 / km
shoes: Sandal Cross
Constantia Main to Price
Up Price 9:32
down Bel Air
Pear, Southern Cross, Loquat Nahoon
RnV and home
Up Price 9:32
down Bel Air
Pear, Southern Cross, Loquat Nahoon
RnV and home