Training Log Archive: Coach.dionIn the 7 days ending Dec 9, 2007:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Dec 9, 2007 #
running long 1:29:32 [4] 20.0 km (4:29 / km)
nothing exciting, just down the main rd and back round past Pollsmoor.
Saturday Dec 8, 2007 #
running race 1:21:27 [5] 21.1 km (3:52 / km)
New half out at Somerset West, up into the Vinyards
3:16 3:40 3:35 3:42 3:53 18:08
3:46 4:09 8:36 4:17 38:58
4:53 3:46 4:20 3:40 3:37 59:14
3:56 3:32 3:36 3:31 3:22 77:13
3:51 0:22
lead the race for the 1st km was running really hard but not that fast, after a bit of a climb to 10km I went for a swim in the dam!!! the water was great. I only last 3 place coming 12th
3:16 3:40 3:35 3:42 3:53 18:08
3:46 4:09 8:36 4:17 38:58
4:53 3:46 4:20 3:40 3:37 59:14
3:56 3:32 3:36 3:31 3:22 77:13
3:51 0:22
lead the race for the 1st km was running really hard but not that fast, after a bit of a climb to 10km I went for a swim in the dam!!! the water was great. I only last 3 place coming 12th
Thursday Dec 6, 2007 #
running hills 56:27 [4] 11.0 km (5:08 / km)
On to Mountain right past animal camp, up windy corner right on new roads to block house, last hill 7:01. From stile down.
Wednesday Dec 5, 2007 #
running 48:52 [3] 11.0 km (4:27 / km)
Into Forest Vally Canyon to K/Bosch, back into Forest at jacks. out at subway, under road and down to main. Back to club. Will set a good tempo.
Tuesday Dec 4, 2007 #
running warm up/down 22:48 [3] 5.0 km (4:34 / km)
Warm up to the Subway
running intervals 12:23 [5] 4.0 km (3:06 / km)
10 x 400m at the Oval
77.6 75.8 74.4 74.5 74.3 73.3 72.4 73.3 73.3 74.2
77.6 75.8 74.4 74.5 74.3 73.3 72.4 73.3 73.3 74.2
Monday Dec 3, 2007 #
running 53:50 [3] 10.5 km (5:08 / km)
Jacks loop in forest.