Training Log Archive: Coach.dionIn the 7 days ending Jun 4, 2023:
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Sunday Jun 4, 2023 #
1 PM
running 1:00:13 [3] 12.5 km (4:49 / km)
shoes: Larva
Const Main to RnV
Nahoon and Loquat
loop to PnP to Emporium
down Ladies Mile
Bergvliet home
wet wet wet
Nahoon and Loquat
loop to PnP to Emporium
down Ladies Mile
Bergvliet home
wet wet wet
Saturday Jun 3, 2023 #
1 PM
running 1:49:44 [3] 21.1 km (5:12 / km) +360m 4:48 / km
shoes: Larva
Up through Chelsey
over foot bridge
to Top Gate
Rhodes, Cecelia
to look out
to Nek down
loop to Kendal and home
over foot bridge
to Top Gate
Rhodes, Cecelia
to look out
to Nek down
loop to Kendal and home
Thursday Jun 1, 2023 #
5 PM
running hills 45:26 [3] 9.0 km (5:03 / km) +100m 4:47 / km
shoes: Larva
Loops of UCT as a warm up
10 x Hills at Rugby car park
300m loop
up about 70
down about 70
the rest flat
no rest just a little easy down and half the flat.
warm down over ring road
10 x Hills at Rugby car park
300m loop
up about 70
down about 70
the rest flat
no rest just a little easy down and half the flat.
warm down over ring road
Wednesday May 31, 2023 #
5 PM
running 58:39 [3] 11.0 km (5:20 / km) +210m 4:52 / km
shoes: Larva
Up Spilhuis
GB then Top Gate
down past Wynberg park
and home
GB then Top Gate
down past Wynberg park
and home
Tuesday May 30, 2023 #
5 PM
running intervals 44:58 [3] 10.0 km (4:30 / km)
shoes: Larva
warm up in the rain to the Common
6 x 1000m 60 sec rest
3:59 3:58 3:52
3:53 3:50 3:54
back to club
6 x 1000m 60 sec rest
3:59 3:58 3:52
3:53 3:50 3:54
back to club
Monday May 29, 2023 #
5 PM
running 56:30 [3] 11.0 km (5:08 / km)
shoes: Larva
out on Const Mai
To RnV, not Nahoon up to loquat
around and down
behind PnP to Kendal
Down and home
To RnV, not Nahoon up to loquat
around and down
behind PnP to Kendal
Down and home