Training Log Archive: Coach.dionIn the 7 days ending Jun 24, 2007:
| ||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
|
|
|
| ||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Jun 24, 2007 #
running 58:12 [4] 13.0 km (4:29 / km) +200m 4:09 / km
From Home to Price Drive and up, then home, just out for 30min.
Saturday Jun 23, 2007 #
running 1:58:15 [4] 24.0 km (4:56 / km) +750m 4:16 / km
From home up Hohenhort to Cecilia onto Nursary and up 17:37 (slower than last time.) Past dams, with the rain of the last weeks Hely-Hutchinson is full and the others are looking good. ran down to Nek and Southen Cross home.
Thursday Jun 21, 2007 #
running warm up/down 22:55 [2] 5.0 km (4:35 / km)
warm up to subway, back to R mem, warm down to club.
running hills 19:09 [5] 5.0 km (3:50 / km) +250m 3:04 / km
Hills at R/Mem 5 x up, down quickish.
2:01 2:04 2:09 2:13 2:08
2:01 2:04 2:09 2:13 2:08
Wednesday Jun 20, 2007 #
running 54:29 [3] 12.0 km (4:32 / km)
Through the forest to Kirstenbosch, out at B Gate back to club Boshoffish
Tuesday Jun 19, 2007 #
running warm up/down 11:13 [2] 2.5 km (4:29 / km)
Warmup to Common
running tempo 17:03 [5] 5.0 km (3:25 / km)
TT around Common
running warm up/down 24:18 [3] 5.5 km (4:25 / km)
back to club via PnP bridge
Monday Jun 18, 2007 #
running 40:47 [3] 10.0 km (4:05 / km)
Boshoff, picked pace up in 2nd half