Training Log Archive: Coach.dionIn the 7 days ending Nov 4, 2007:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Nov 4, 2007 #
running 57:40 [3] 12.0 km (4:48 / km)
Loop aroung home out to Strawberry Lane
Saturday Nov 3, 2007 #
running race 1:22:16 [4] 21.1 km (3:54 / km)
Half out at Melkbos
4:01 4:03 4:07 3:42 4:37 20:30
3:41 3:44 4:26 3:32 3:52 39:46
3:35 4:15 3:58 3:35 4:20 59:32
3:50 3:49 3:50 3:42 3:45 78:30
3:24 0:21
11th very windy North Wester
4:01 4:03 4:07 3:42 4:37 20:30
3:41 3:44 4:26 3:32 3:52 39:46
3:35 4:15 3:58 3:35 4:20 59:32
3:50 3:49 3:50 3:42 3:45 78:30
3:24 0:21
11th very windy North Wester
Thursday Nov 1, 2007 #
running warm up/down 36:19 [3] 7.5 km (4:51 / km)
Warmup to lights and back to club the bottem way through park.
running tempo 10:24 [5] 3.0 km (3:28 / km)
3 km TT on track 3:22 3:32 3:29
Wednesday Oct 31, 2007 #
running warm up/down 5:30 [2] 1.0 km (5:30 / km)
WARM UP FOR RACE
running race 35:20 [5] 10.0 km (3:32 / km)
Old Mutal 10km race
3:30 3:45 3:32 3:32 3:27 17:49
3:34 3:25 3:27 3:31 3:32 17:31
3:30 3:45 3:32 3:32 3:27 17:49
3:34 3:25 3:27 3:31 3:32 17:31
Tuesday Oct 30, 2007 #
running warm up/down 26:46 [2] 5.0 km (5:21 / km)
warmup to subway
running intervals 12:53 [4] 4.0 km (3:13 / km)
grass track UCT
10 X 400M
79.7 78.7 78.2 78.2 76.4 76.4 76.2 76.6 77.2 75.4
10 X 400M
79.7 78.7 78.2 78.2 76.4 76.4 76.2 76.6 77.2 75.4
running intervals 6:48 [4] 2.0 km (3:24 / km)
2 X 1000M
3:23 3:25
3:23 3:25
Monday Oct 29, 2007 #
running tempo 39:50 [4] 10.5 km (3:48 / km)
Jancks loop back over the hairpin, it wasn't going to be a tempo run, but Jarvis went mad and I followed...