Training Log Archive: Roger GIn the 7 days ending Apr 5, 2009:
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Sunday Apr 5, 2009 #
Running 35:00 [3] 6.0 km (5:50 / km)
Day of Wedding of Mr Cooper - run with Mark (best man / Ado and Coops) on Beach and Rocks
Saturday Apr 4, 2009 #
Running 2:45:00 [4] 17.0 mi (9:42 / mi)
9 miles out west on the road from Kenton back looping back to the Coast and then 5 miles run back on the beach with epic sand dunes in places and then 3 miles on the roads back to house. Really hot on the roads but nice refreshing wind on the beach.
17 miles but felt like a lot more with soft dunes. 7 to 8 m/m for first 9.
17 miles but felt like a lot more with soft dunes. 7 to 8 m/m for first 9.
Friday Apr 3, 2009 #
Running 46:00 [3] 8.0 km (5:45 / km)
Arrived at Kenton East of Port Elizabeth - quick run on the amazing beach
Walk 1:15:00 [1]
Walk at the dramatic Storms River Mouth with its own suspension bridge - stunning
Thursday Apr 2, 2009 #
Running 25:00 [3] 5.0 km (5:00 / km)
Morning run at Whisky Creek at the forest cabin on the Garden Route.
Running 40:00 [5]
20 * 1 minute with 30 seconds rest on Beach west of Plettenberg Bay
10 minutes warmup and down
10 minutes warmup and down
Wednesday Apr 1, 2009 #
Walk 2:15:00 [1]
Plattenberg Bay - Garden Route - 7km temperate forest trail with the kids - lots of Jamie carrying.
Running 24:38 [5]
From the top of the forest ran down the dirt road with the car following. Supposed to do 5 miles but too hot and had to stop early
Mile splits 6:02 , 6:01 , 5:51, 6:44
Mile splits 6:02 , 6:01 , 5:51, 6:44
Running 10:00 [2]
warm up and down
Monday Mar 30, 2009 #
Running 2:35:00 [3] 10.0 mi (15:30 / mi)
Second attempt up Table Mountain - Good route up and then ran on the top. Rough and very slow. 600m climb in about 2km.
Running 26:00 [5] 8.0 km (3:15 / km)
4 * 5 minutes intervals around Camps Bay - ran hard but very hot in afternoon sun.
2 minute rests
2 minute rests
Running 20:00 [3]
warm up and down - swim in the pool to cool down