Training Log Archive: Coach.dionIn the 7 days ending Jul 29, 2007:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Jul 29, 2007 #
running long 2:28:04 [4] 30.0 km (4:56 / km) +700m 4:25 / km
Ran from home up to Nek the up round the Dams which are full after the rain... and down with short cut to Southen Cross and home. Wet under foot.
Saturday Jul 28, 2007 #
running warm up/down 38:58 [3] 9.0 km (4:20 / km)
3km warmup 13:38 and 6km warm down 25:20 after the race.
running race 52:37 [5] 15.0 km (3:30 / km)
Ravensmead 15km race
3:23 3:26 3:34 3:25 3:31 17:21
3:38 3:41 3:28 3:28 3:19 34:57
3:30 3:36 3:34 3:30 3:28 52:37
A few drops of rain and a little wind stole a few seconds from me as I aimed at going under 52min...
3:23 3:26 3:34 3:25 3:31 17:21
3:38 3:41 3:28 3:28 3:19 34:57
3:30 3:36 3:34 3:30 3:28 52:37
A few drops of rain and a little wind stole a few seconds from me as I aimed at going under 52min...
Thursday Jul 26, 2007 #
running 48:49 [3] 10.5 km (4:39 / km)
Boshoff loop with loop down by the river
Wednesday Jul 25, 2007 #
running hills 28:24 [5] 6.0 km (4:44 / km) +300m 3:47 / km
12 x 60sec R/Mem
running warm up/down 23:18 [2] 5.0 km (4:40 / km)
warm up to subway, and back to club
Tuesday Jul 24, 2007 #
running long 1:04:45 [4] 15.0 km (4:19 / km)
Through Newlands, into Bishopscout over foot brigde, loop and back to club. wet and cold
Monday Jul 23, 2007 #
running warm up/down 31:09 [4] 7.5 km (4:09 / km)
warm up to Boshoff and then the warm down back to the club, a little!!! wet and windy so we ran a little harder than normal.
running intervals 20:29 [5] 6.0 km (3:25 / km)
3 x 2km reps on Boshoff in the Rain and Wind
6:54 6:49 6:46
6:54 6:49 6:46