Training Log Archive: Coach.dionIn the 7 days ending Aug 19, 2007:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Aug 19, 2007 #
running race 1:18:46 [4] 21.1 km (3:44 / km)
New race in Brakenfell
3:49 3:50 3:35 3:41 3:59 18:55
3:56 3:49 3:40 3:51 3:42 37:55
3:48 3:44 3:46 3:43 3:49 56:47
3:41 3:44 3:50 3:27 3:35 75:06
3:16 0:23 78:46
15th
3:49 3:50 3:35 3:41 3:59 18:55
3:56 3:49 3:40 3:51 3:42 37:55
3:48 3:44 3:46 3:43 3:49 56:47
3:41 3:44 3:50 3:27 3:35 75:06
3:16 0:23 78:46
15th
Saturday Aug 18, 2007 #
running long 2:27:40 [4] 28.5 km (5:11 / km) +1200m 4:17 / km
Ran up to the mast in Tokai 53:31 900m climb, then ran back for Dawn 14:42 and then up with her. Before running down.
Thursday Aug 16, 2007 #
running warm up/down 34:47 [3] 7.5 km (4:38 / km)
Warmup to Boshoff and warmdown back to the club.
running intervals 18:06 [5] 6.0 km (3:01 / km)
reps 12 x 500m
on the road
on the road
Wednesday Aug 15, 2007 #
running 1:09:06 [3] 15.0 km (4:36 / km)
Subway through Newlands up Eden foot bridge left to Exitor loop in Bishopscourt back to club.
Tuesday Aug 14, 2007 #
running 1:10:21 [3] 15.5 km (4:32 / km)
Boshoff, through to Bishopscourt drive, through the village, then 5 x hills at the Rose garden.
Monday Aug 13, 2007 #
running 41:42 [3] 10.0 km (4:10 / km)
Boshoff