Training Log Archive: Coach.dionIn the 7 days ending Feb 11, 2007:
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Sunday Feb 11, 2007 #
Note
(rest day)
Was going to go cycling in the morning, but it was raining, so I stayed in bed!!!!
Saturday Feb 10, 2007 #
running race 1:23:48 [3] 21.1 km (3:58 / km)
rhr:38
Race Lion of Africa half, from Tokai loop in Constantia and back. Ran with Stef till 18km then tempo to the finish:
3:56 4:05 4:08 3:58 4:09 20:18
4:09 4:07 4:04 4:09 4:11 41:00
4:08 4:09 3:50 4:07 4:03 61:18
3:54 4:08 3:59
then I picked up the pace:
3:23 3:18 3:26 0:19
wait for it we won the team prise.
3:56 4:05 4:08 3:58 4:09 20:18
4:09 4:07 4:04 4:09 4:11 41:00
4:08 4:09 3:50 4:07 4:03 61:18
3:54 4:08 3:59
then I picked up the pace:
3:23 3:18 3:26 0:19
wait for it we won the team prise.
Friday Feb 9, 2007 #
Note
(rest day)
Was going to run a few km in the evening, but it was raining and I didn't need it. did swim about 20 laps!!!
Thursday Feb 8, 2007 #
running warm up/down 45:29 [2] 10.0 km (4:33 / km)
Morning Run Dawn on the bike cycling around me, just a loop in Constantia with a short loop at the end to make it 10km
running warm up/down 22:05 [2] 5.0 km (4:25 / km)
Warm up to subway and back.
running intervals 1:17 [4] 0.4 km (3:12 / km)
15 x 400m, well I only did one of them... I wasn't feeling strong and the legs felt heavy so since I don't need the training I called it a day.
Wednesday Feb 7, 2007 #
running tempo 10:20 [4] 3.0 km (3:27 / km)
3km Tempo around the track before the forest run.
3:27 3:25 3:27
3:27 3:25 3:27
running long 1:03:43 [3] 13.5 km (4:43 / km)
Run through forest as to top gate, but turn to take bottem gate out, then into B'Court, loop around Lincon Road. though B'Village to club.
Tuesday Feb 6, 2007 #
running hills 41:55 [4] 9.0 km (4:39 / km)
Morning hills on Wynburg hill.
10 x 400m
2:02 1:55 1:48 1:48 1:53 1:39 1:46 1:44 1:48 1:45
a little better than last week.
I'll have to meature the climb some time...
10 x 400m
2:02 1:55 1:48 1:48 1:53 1:39 1:46 1:44 1:48 1:45
a little better than last week.
I'll have to meature the climb some time...
running warm up/down 16:31 [2] 3.5 km (4:43 / km)
Warm up to Boshoff
running intervals 25:37 [5] 8.0 km (3:12 / km)
8 x 1km reps on Boshoff
3:16 3:11
3:17 3:11
3:16 3:10
3:15 3:01
a little faster than I had wanted, but then maybe I'm a fitter fitter than I thought for the first time in a long time I thing I'll run a good marathon on the 18th.
3:16 3:11
3:17 3:11
3:16 3:10
3:15 3:01
a little faster than I had wanted, but then maybe I'm a fitter fitter than I thought for the first time in a long time I thing I'll run a good marathon on the 18th.
running warm up/down 18:20 [2] 4.0 km (4:35 / km)
warm down back to the club
Monday Feb 5, 2007 #
running warm up/down 51:07 [2] 10.0 km (5:07 / km)
From club to lights down to river up Riverside Rd over bridge backdown river.
running tempo 3:27 [3] 1.0 km (3:27 / km)
just ran 1km on track after easy run.