Training Log Archive: Coach.dionIn the 7 days ending Jun 19, 2022:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Jun 19, 2022 #
11 AM
running long 2:12:37 [3] 21.1 km (6:17 / km) +720m 5:22 / km
shoes: Primus SG
Ran home from walking the dogs at Tokia
up the forest to the Tar road (32:16)
then up around the corner
before taking the single track down
and up over Vlakkenberg to the Nek
Down and through Die Hel S/Cross
and home
up the forest to the Tar road (32:16)
then up around the corner
before taking the single track down
and up over Vlakkenberg to the Nek
Down and through Die Hel S/Cross
and home
Saturday Jun 18, 2022 #
12 PM
running 1:09:24 [3] 14.0 km (4:57 / km) +180m 4:39 / km
shoes: Sandal Cross
up through the suburbs to the Garage
over Ladies Mile to Croft
then loop of the Vineyards
and home
over Ladies Mile to Croft
then loop of the Vineyards
and home
Friday Jun 17, 2022 #
8 AM
running 34:35 [3] 7.0 km (4:56 / km)
shoes: NB 10v2
loop round to Emporium and back
Thursday Jun 16, 2022 #
7 AM
running race 37:47 [3] 10.0 km (3:47 / km)
shoes: Sandal Cross
Gugs 10km race
perfect running conditions
3:46
3:41
3:42
3:45
3:48
3:43
3:53
3:50
3:48
3:51
perfect running conditions
3:46
3:41
3:42
3:45
3:48
3:43
3:53
3:50
3:48
3:51
Wednesday Jun 15, 2022 #
5 PM
running 53:45 [3] 12.0 km (4:29 / km) +150m 4:13 / km
shoes: Elite 1
Started easy
up RnV, Nahoon, Loquat
and down
then met Stef...
so tempo with him up Ducket over to Rathfelder
down to Doordrift and home (4:15s or faster!!!)
up RnV, Nahoon, Loquat
and down
then met Stef...
so tempo with him up Ducket over to Rathfelder
down to Doordrift and home (4:15s or faster!!!)
Tuesday Jun 14, 2022 #
5 PM
running intervals 47:15 [3] 10.3 km (4:35 / km)
shoes: Yeti-X
warm up to the common
2.2km 11:00
13 x 1min Fast, 1min slow
3:20-3:40 and 5:10-6:00
2km warm down
10:26
2.2km 11:00
13 x 1min Fast, 1min slow
3:20-3:40 and 5:10-6:00
2km warm down
10:26
Monday Jun 13, 2022 #
5 PM
running 32:19 [3] 6.5 km (4:58 / km)
shoes: Yeti-X
Up through the green belt to splash in the puddles