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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