Training Log Archive: Coach.dionIn the 7 days ending May 13, 2007:
| ||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
|
|
|
| ||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday May 13, 2007 #
running long 1:23:08 [3] 17.5 km (4:45 / km)
Ran down to watch Don Lock, and back home.
Saturday May 12, 2007 #
running hills 1:39:19 [3] 19.0 km (5:14 / km) +600m 4:31 / km
Drove to the Nek and ran Table Mnt route:
up 30:34 around dams 23:45 down 23:16 then I ran back for Dawn 18:43
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)
Warm up and Warm down to R/Mem for hills before training...
running hills 28:44 [5] 7.0 km (4:06 / km) +350m 3:17 / km
7 hills at R Mem, running with my pack:
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.
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)
Warm up to subway
running intervals 25:12 [4] 6.5 km (3:53 / km)
15 x fast 200m with 200m recovery.
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
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)
Forest, to Kirstenbosch, out bottom gate.
Tuesday May 8, 2007 #
running warm up/down 5:31 [2] 1.0 km (5:31 / km)
warm up to Wynberg hill...
anfd the warm down home...
anfd the warm down home...
running hills 35:52 [4] 8.0 km (4:29 / km) +350m 3:41 / km
Early morning hills 10 x top the top, and I guess it's about 35m climb. The first 5 were a bit slow, but the Hamstrings are a bit sore after Sundays race.
1:58 1:54 1:52 1:53 1:53 1:46 1:45 1:46 1:49 1:44
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)
Warmup to the subway
running intervals 19:36 [5] 6.0 km (3:16 / km)
5 + 1 x 1000m on the track:
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...
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)
Easy run to lights down to river up onver bridge and back to the club. Through the garden and next to the river.
On the track 6 x 50m to streach the legs...
8.9 8.6 8.3 8.0 8.0 7.6
On the track 6 x 50m to streach the legs...
8.9 8.6 8.3 8.0 8.0 7.6