Training 2020

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A School – Sean

Day	Route Name	KMs	Training Details
Mon	Rest
Tues 05h30	Track https://www.strava.com/routes/17098883	10	Easy warm up, 4 x 100m pick ups, 10 x 400m in 82-86secs with 200m walk between reps, easy cool down jog around club block
Wed 05h30	Primrose Meander https://www.strava.com/routes/15744783	12	Easy at 4:20-4:50p/km
Wed 17h30	Time Trial	4/8
Thu 05h30	Kilara Repeats warm-up https://www.strava.com/routes/15605282	12	Easy warm up, 4 x 100m pick ups, 10 x Kilara sprints with slow jog down between reps, easy cool down back to club
Fri 05h30	Bedford Centre Long + Skeen https://www.strava.com/routes/15564804	10	Recovery run at 5:00-5:30p/km
Sat 06h00	Queens / Boys School https://www.strava.com/routes/16474288 https://www.strava.com/routes/16474275	14 / 20	Easy at 4:20-4:50p/km

 

B School – Paulo / Bill

Day	Route Name	KMs	Training Details
Mon	Rest
Tues 05h30	Track https://www.strava.com/routes/17098883	10	Easy warm up, 4 x 100m pick ups, 10 x 400m in 86-95secs with 200m walk between reps, easy cool down jog around club block
Wed 05h30	Sunnyrock Jiggle https://www.strava.com/routes/15745627	11	Easy at 4:50-5:30p/km
Wed 17h30	Time Trial	4/8
Thu 05h30	Kilara Repeats warm-up https://www.strava.com/routes/15605282	12	Easy warm up, 4 x 100m pick ups, 8 x Kilara sprints with slow jog down between reps, easy cool down back to club
Fri 05h30	Bedford Centre Long + Skeen https://www.strava.com/routes/15564804	10	Recovery at 5:45-6:15p/km
Sat 06h00	Queens / Boys School https://www.strava.com/routes/16474288 https://www.strava.com/routes/16474275	14 / 20	Easy at 4:50-5:30p/km

 

C School – Rebecca / C School Plus – Samantha

Day	Route Name	KMs	Training Details
Mon	Rest
Tues 05h30	Kloof Meander https://www.strava.com/routes/15564052	9	Easy at 5:50-6:30p/km
Wed 05h30	Morninghill https://www.strava.com/routes/15604235	9	15mins easy at 5:50-6:30p/km, then 3 x 3mins at 4:45-5:15p/km with 3mins slow recovery between reps, then balance of route easy
Wed 17h30	Time Trial	4/8
Thu 05h30	Reddam Loop https://www.strava.com/routes/15581501	9	Easy at 5:50-6:30p/km
Fri 05h30	Hendrik Potgieter https://www.strava.com/routes/15566696	9	Recovery at 6:30-7:00p/km
Sat 06h00	Queens / Boys School https://www.strava.com/routes/16474288 https://www.strava.com/routes/16474275	14 / 20	Easy at 5:50-6:30p/km

 

D School – Mike

Day	Route Name	KMs	Training Details
Mon	Rest
Tues 05h00	Club Hug https://www.strava.com/routes/15566112	9	Easy at 6:30-7:30p/km
Wed 05h00	Bowling intervals	7	Easy at 6:30-7:30p/km
Wed 17h30	Time Trial	4/8
Thu 05h00	Saheti Short https://www.strava.com/routes/16943550	9	Easy at 6:30-7:30p/km
Fri	Rest
Sat 06h00	Queens https://www.strava.com/routes/16474288	14	Easy at 6:30-7:30p/km

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