Training Log Archive: Coach.dionIn the 31 days ending May 31, 2007:
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Thursday May 31, 2007 #
running warm up/down 22:27 [2] 5.0 km (4:29 / km)
running 10:46 [4] 3.0 km (3:35 / km)
3:36 3:36 3:34
Wednesday May 30, 2007 #
running 47:55 [3] 10.5 km (4:34 / km)
Tuesday May 29, 2007 #
running warm up/down 25:45 [2] 5.6 km (4:36 / km)
running intervals 7:16 [5] 2.4 km (3:02 / km)
1:52 1:48 1:48 1:48
That was running as fast as I can, but it was a bit windy.
Monday May 28, 2007 #
running 44:59 [3] 10.0 km (4:30 / km)
Sunday May 27, 2007 #
running 47:23 [3] 10.5 km (4:31 / km)
Saturday May 26, 2007 #
running race 1:17:01 [4] 21.1 km (3:39 / km)
Thursday May 24, 2007 #
running 23:15 [2] 5.0 km (4:39 / km)
running intervals 25:30 [5] 6.0 km (4:15 / km)
15 Fast 200s between 32.9 & 34.5, most 33 sec
15 Slow 235s between 65 & 80.
Watch didn't like the 2 hours in the rain on Saturday and my old watch doesn't want to take splits!!!
Wednesday May 23, 2007 #
running long 1:05:15 [3] 13.5 km (4:50 / km)
Tuesday May 22, 2007 #
running warm up/down 22:18 [2] 5.0 km (4:28 / km)
running intervals 16:17 [5] 5.0 km (3:15 / km)
2:33 2:32 2:33 2:32 2:27 & 3:40
Monday May 21, 2007 #
running 52:08 [3] 11.0 km (4:44 / km)
Sunday May 20, 2007 #
running race 1:22:24 [4] 21.1 km (3:54 / km)
I don't have my splits as watch didn't like 2 hours of running in the rain on Saturday!!!
Saturday May 19, 2007 #
running hills 2:15:53 [4] 27.0 km (5:02 / km) +650m 4:30 / km
up 32:19 around dams 23:28
If you don't know it was winter on Saturday, so I was running in the wind and rain!!!
Thursday May 17, 2007 #
running warm up/down 11:52 [2] 2.5 km (4:45 / km)
running hills 40:09 [5] 10.0 km (4:01 / km) +500m 3:13 / km
2:21 2:14 2:16 2:12 2:14 2:13 2:12 2:11 2:12 2:04
downs 1:45-1:50
Wednesday May 16, 2007 #
running 1:01:54 [3] 12.5 km (4:57 / km)
Tuesday May 15, 2007 #
Note
(sick)
Monday May 14, 2007 #
Note
(sick)
Sunday May 13, 2007 #
running long 1:23:08 [3] 17.5 km (4:45 / km)
Saturday May 12, 2007 #
running hills 1:39:19 [3] 19.0 km (5:14 / km) +600m 4:31 / km
up 30:34 around dams 23:45 down 23:16 then I ran back for Dawn 18:43
Thursday May 10, 2007 #
running warm up/down 12:04 [2] 2.5 km (4:50 / km)
running hills 28:44 [5] 7.0 km (4:06 / km) +350m 3:17 / km
2:25 2:17 2:14 2:14 2:18 2:17 2:14
Downs were between 1:39 and 1:55.
I've run a session like this before were I took the pack off for the last hill and was 25 sec faster without exra the weight.
running warm up/down 22:40 [2] 5.0 km (4:32 / km)
running intervals 25:12 [4] 6.5 km (3:53 / km)
36.1 35.9 35.3 36.5 35.1 35.7 34.8 35.2 35.2 34.5 34.9 36.1 35.2 36.2 36.4
easys were between 61 & 68 for 235m
Wednesday May 9, 2007 #
running long 59:56 [3] 12.5 km (4:48 / km)
Tuesday May 8, 2007 #
running warm up/down 5:31 [2] 1.0 km (5:31 / km)
anfd the warm down home...
running hills 35:52 [4] 8.0 km (4:29 / km) +350m 3:41 / km
1:58 1:54 1:52 1:53 1:53 1:46 1:45 1:46 1:49 1:44
running warm up/down 22:11 [3] 5.0 km (4:26 / km)
running intervals 19:36 [5] 6.0 km (3:16 / km)
3:16 3:16 3:13 3:13 3:05 3:33
The last one was a warmdown with one of the guy who are training for Comrades...
Monday May 7, 2007 #
running 49:30 [3] 10.0 km (4:57 / km)
On the track 6 x 50m to streach the legs...
8.9 8.6 8.3 8.0 8.0 7.6
Sunday May 6, 2007 #
running race 1:47:14 [5] 25.0 km (4:17 / km) +635m 3:48 / km
I led most of the way, be I feel that the guy who won was playing with me as with 10km to go he ran away from me as if I was standing still. That said I was stronger than he was on the proper hills, both up and down, but he did come 8th in Oceans, so He can run. If I had been running really well I could have given him a run for his money... I opened a gap running down Heart break hill, but couldn't hold it till the next climb.
They called it 25km but my GPS called it 23.73km, but I lost signal, and had to restart my machine. Some one else called it 24.7, but I'm happy with 24.5km. Now Dave got 25.02 on his Forerunner.
Saturday May 5, 2007 #
running 53:38 [3] 12.0 km (4:28 / km)
Thursday May 3, 2007 #
running warm up/down 11:25 [2] 2.5 km (4:34 / km)
running hills 20:21 [5] 5.0 km (4:04 / km) +250m 3:15 / km
2:24 2:10 2:16 2:10 2:13
downs about 1:50
running warm up/down 22:28 [2] 5.0 km (4:30 / km)
running intervals 25:03 [4] 6.5 km (3:51 / km)
36.1 38.5 38.2 37.7 37.9 37.6 36.3 36.3 36.6
37.3 37.3 36.4 36.8 36.5 36.4
slows 58-107 and it's 235m...
Wednesday May 2, 2007 #
running 53:05 [3] 12.0 km (4:25 / km)
Tuesday May 1, 2007 #
running hills 1:42:48 [4] 21.0 km (4:54 / km) +900m 4:02 / km
Down 44:46