Training Log Archive: Coach.dionIn the 7 days ending Jan 27, 2008:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Jan 27, 2008 #
running 54:34 [3] 12.0 km (4:33 / km)
Ran from home Ladies Mile round to Strawberry lane home.
Saturday Jan 26, 2008 #
running race 2:37:27 [4] 37.0 km (4:15 / km)
Red Hill Classic: with the fires burning on Red Hill and Scarborough the route had to be changed at 4 in the morning. I think they did a great job. After a short out and back we ran over Black Hill, up through Da Gama Park and onto the top of of Red Hill, before turning round and running back the normal way. We went out easy, and got to 21km in 91:45 and a came home hard with Charlse 3:40 3:46 3:40 3:35.
I finished 12th and was in the team winning R150.00
I finished 12th and was in the team winning R150.00
Thursday Jan 24, 2008 #
running hills 52:42 [5] 10.0 km (5:16 / km) +300m 4:35 / km
Ran up to block house, while the stile just below. We worked the hills, and like a good coach I ran back for the slower guys,
Back at the club I ran 2 x 50m 7.6 7.6
Back at the club I ran 2 x 50m 7.6 7.6
Wednesday Jan 23, 2008 #
running 49:23 [3] 10.5 km (4:42 / km)
Jacks loop hairpin only on the way back.
4 x 50m 7.6 7.5 7.2 7.3
4 x 50m 7.6 7.5 7.2 7.3
Tuesday Jan 22, 2008 #
running warm up/down 22:06 [2] 5.0 km (4:25 / km)
Warmup to the subway
running intervals 18:04 [5] 5.6 km (3:14 / km)
Track, very little wind...
1400m 4:40 1200m 3:56 1000m 3:15 800m 2:33
600m 1:53 400m 73.4 200m 33.6
1400m 4:40 1200m 3:56 1000m 3:15 800m 2:33
600m 1:53 400m 73.4 200m 33.6
Monday Jan 21, 2008 #
running 52:40 [3] 10.0 km (5:16 / km) +300m 4:35 / km
Into forest onto R/mem top parth round, back to memorial 5 x stairs through UCT back. plenty of climb