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Training Log Archive: Coach.dion

In the 7 days ending Apr 22, 2007:

activity

time

miles

running

6:03:15

51.64

(7:02)

83.1

(4:22)

800

Stairs

15:00

0.93

(16:06)

1.5

(10:00)

Total

6:18:15

52.57

(7:12)

84.6

(4:28)

800

1:56

0:00

» now

Sunday Apr 22, 2007 #

running race 1:21:34 [4] 21.1 km (3:52 / km)

Milkwood Half, Ran with Graeme.. was planning on running a lot slower... but Graeme talked me out for just a sub 90.
4:04 3:38 3:45 3:55 4:13 19:35
4:11 3:39 3:59 3:55 3:50 39:12
3:55 3:46 3:57 3:43 4:24 58:58
4:12 3:54 3:23 3:26 3:48 77:43
3:31 0:19 81:34

Saturday Apr 21, 2007 #

running long 1:56:32 [4] 23.0 km (5:04 / km) +800m 4:19 / km

Ran from home up Hohenort to Cecilia up the contor path to Nursery then up to the Dams and down via the Nek

Thursday Apr 19, 2007 #

running warm up/down 9:40 [2] 1.5 km (6:27 / km)

warm up to Jammy stairs !!!

Stairs 15:00 [4] 1.5 km (10:00 / km)

Stairs

running warm up/down 5:42 [3] 1.5 km (3:48 / km)

Warm down back to club

Wednesday Apr 18, 2007 #

running long 1:06:08 [4] 16.0 km (4:08 / km)

Top Gate through the forest 38:02, now that was a little faster than the normal (42:00), but the other turned to go out at bottom gate and Wil had set a good pace for the first half. 28:06 back to the club, that is also a little faster than normal.

Tuesday Apr 17, 2007 #

running warm up/down 21:34 [2] 5.0 km (4:19 / km)

Warm up to subway

running intervals 12:35 [5] 4.0 km (3:09 / km)

4 x 1000 on the track yes the wind was blowing

3:11 3:08 3:09 3:07

I was running really hard but I just don't have the speed to run them under 3's, I would like to do this session in 3:00-3:05

running warm up/down 4:30 [2] 1.0 km (4:30 / km)

1 km warm down to get me to 10 for the day.

Monday Apr 16, 2007 #

running 45:00 [3] 10.0 km (4:30 / km)

Easy Boshoff followed by 6 x 50m
8.4 8.1 8.3 8.0 8.0 7.7

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