Training Log Archive: Coach.dionIn the 7 days ending Jun 18, 2023:
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| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||
Sunday Jun 18, 2023 #
9 AM
cycling 2:08:18 [3] 35.0 km (16.4 kph)
cycle around with Dawn
12 PM
running tempo 44:49 [3] 10.0 km (4:29 / km)
shoes: Larva
3km easy to Emporium
5km tempo/TT down LM-Jeffcoat-Boundary
20:11
2km easy home
5km tempo/TT down LM-Jeffcoat-Boundary
20:11
2km easy home
Saturday Jun 17, 2023 #
10 AM
running 2:44:11 [3] 25.5 km (6:26 / km) +850m 5:31 / km
shoes: Primus SG
Up GB to S/Cross
up road to Dams
Single track past Ash Valley
Around Dam
and down
up road to Dams
Single track past Ash Valley
Around Dam
and down
Friday Jun 16, 2023 #
1 PM
cycling 1:34:06 [3] 25.0 km (15.9 kph)
ride around the suburbs with Dawn
windy
windy
Thursday Jun 15, 2023 #
5 PM
running intervals 49:33 [3] 10.0 km (4:57 / km)
shoes: Larva
Boshoff loop
with 3 x 1km tempo
4:14 4:09 4:00
back via canals
with 3 x 1km tempo
4:14 4:09 4:00
back via canals
Wednesday Jun 14, 2023 #
6 PM
running 26:45 [3] 5.0 km (5:21 / km)
shoes: Primus SG
it was wet
so just up to the green belt for a loop and back to look at the rivers
so just up to the green belt for a loop and back to look at the rivers
Tuesday Jun 13, 2023 #
5 PM
running 57:08 [3] 10.0 km (5:43 / km) +240m 5:06 / km
shoes: Primus SG
Jack loop in the rain
Monday Jun 12, 2023 #
5 PM
running 38:58 [3] 7.0 km (5:34 / km)
shoes: B elite 2
down Const main
to Emporium
LM Garage
and home
to Emporium
LM Garage
and home