Training Log Archive: Coach.dionIn the 7 days ending Jan 20, 2008:
| ||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
|
|
|
| ||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Jan 20, 2008 #
running long 1:22:59 [3] 17.0 km (4:53 / km)
Ran from home to Ladies Mile Garage on to Penny Lane back though Nova C.
Saturday Jan 19, 2008 #
running warm up/down 25:34 [2] 5.0 km (5:07 / km)
warmup to race 11:00 and warm down home 14:34
running race 57:29 [5] 15.0 km (3:50 / km)
Hohenhort 15km
3:45 3:58 4:18 3:47 4:11 20:01
4:10 3:49 3:43 3:34 3:52 39:11
4:00 3:43 3:27 3:21 3:45 57:29
I worked a couple of the Hills, but with 3km to go the first lady caught me and I had to pick the pace up to stay ahead... it's a man thing...
3:45 3:58 4:18 3:47 4:11 20:01
4:10 3:49 3:43 3:34 3:52 39:11
4:00 3:43 3:27 3:21 3:45 57:29
I worked a couple of the Hills, but with 3km to go the first lady caught me and I had to pick the pace up to stay ahead... it's a man thing...
Thursday Jan 17, 2008 #
running warm up/down 28:34 [3] 6.2 km (4:36 / km)
Warmup along Main up to Cafe through subway to R/Mem, warm down back to club...
running hills 30:02 [5] 6.8 km (4:25 / km) +350m 3:31 / km
Ben made me work harder than I wanted to!!! we ran the hill from 2min down to 10sec (2:00 1:50 1:40 ... 30 20 10) I was impressed that we all made it to the end and boy did we work hard.
Wednesday Jan 16, 2008 #
running 49:13 [3] 11.0 km (4:28 / km)
Jacks loop hairpin on the way out and the way back, we are building these runs up to 15+km.
Tuesday Jan 15, 2008 #
running warm up/down 22:52 [2] 5.2 km (4:24 / km)
Warmup to subway and sort warmdown on track.
running 12:23 [5] 3.8 km (3:16 / km)
Track windy and raining...
1400m stopped at 400m 78
1200m stopped at 400m 79 was dizzle and light headed!!!
1000m 3:22 800m 2:39 600m 1:58 400m 73.9 200m 34.1
1400m stopped at 400m 78
1200m stopped at 400m 79 was dizzle and light headed!!!
1000m 3:22 800m 2:39 600m 1:58 400m 73.9 200m 34.1
Monday Jan 14, 2008 #
running 53:32 [4] 10.0 km (5:21 / km) +300m 4:39 / km
Ran from club into forest, then turned right into R/Mem, loop around and down Heart Break Hill before heading to the Stairs!!! I then ran up 5 times before heading back.
The climb is at lest 300m...
The climb is at lest 300m...