Training Log Archive: Coach.dionIn the 7 days ending May 29, 2022:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday May 29, 2022 #
3 PM
running 1:24:31 [3] 15.3 km (5:31 / km) +300m 5:02 / km
shoes: Salming trail
Loop up through the GB to Cecelia
around and up to the lookout
down to S/cross and GB down and home
around and up to the lookout
down to S/cross and GB down and home
Saturday May 28, 2022 #
4 PM
running race 1:29:37 [3] 21.1 km (4:15 / km) +100m 4:09 / km
shoes: Sandal Cross
tempo half
on my own!
Constantia Main, R'nV, around to Nahoon Loquat
Down to Parish, Const main to Nova C
Down Firgrove to Bergvliet farm
home down Boundary
on my own!
Constantia Main, R'nV, around to Nahoon Loquat
Down to Parish, Const main to Nova C
Down Firgrove to Bergvliet farm
home down Boundary
Thursday May 26, 2022 #
5 PM
running 49:15 [3] 11.5 km (4:17 / km)
shoes: Elite 1
3.5KM WARMUP AROUND UCT 17.25
4 X 2KM 2min Rest
7:36 7:34 7:37
9:04 EASY!!!
4 X 2KM 2min Rest
7:36 7:34 7:37
9:04 EASY!!!
Wednesday May 25, 2022 #
6 PM
running 43:22 [3] 9.0 km (4:49 / km) +130m 4:30 / km
shoes: Sandal Cross
from home out and up Spilhuis
then turned at 4.5km and head back
a little quicker, and finished nicely 4:06
then turned at 4.5km and head back
a little quicker, and finished nicely 4:06
Tuesday May 24, 2022 #
10 AM
running 1:10:08 [3] 13.3 km (5:16 / km) +310m 4:43 / km
shoes: Yeti-X
Met Alea Brandt at the gym
took her (and James) up through the GB
to Cecelia loops to the lookout
down SCross GB
back to gym
took her (and James) up through the GB
to Cecelia loops to the lookout
down SCross GB
back to gym
5 PM
running tempo 48:17 [3] 10.7 km (4:31 / km)
shoes: Elite 1
Warm up to Common
then 5km tempo 20:00
followed by 10 x 200 fast (41ish pace with 45sec rest)
then back to the club
then 5km tempo 20:00
followed by 10 x 200 fast (41ish pace with 45sec rest)
then back to the club
Monday May 23, 2022 #
6 AM
running 16:00 [3] 3.2 km (5:00 / km)
shoes: Elite 1
letter loop over Doordrift