Training Log Archive: Coach.dionIn the 7 days ending Feb 3, 2008:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Feb 3, 2008 #
running 49:11 [3] 10.0 km (4:55 / km)
Down Main Rd to Ladies Mile. up to Garage, then home.
Saturday Feb 2, 2008 #
running long 2:59:18 [4] 31.0 km (5:47 / km) +1200m 4:51 / km
Ran with Roger from Greens... to Ou Kaapse Weg up, into Silvermine up river to Dam, up past Elephants Eye to mast down tar road then up over the Vlakenberg. down road to car.
Thursday Jan 31, 2008 #
running warm up/down 30:52 [3] 7.0 km (4:25 / km)
Warmup to lights back to R/Mem hill via Newlands Rd 25:24, warmdown back to the club 5:28
running hills 36:36 [5] 7.5 km (4:53 / km) +350m 3:57 / km
15 x 60sec hills at R/Mem
Wednesday Jan 30, 2008 #
running race 38:26 [5] 8.6 km (4:28 / km) +270m 3:52 / km
Trailseries race 1, Silvermine East, ran like an Elephant, just couldn't run fast, and the lead pack got away far to early. I'm not race hard!!! I need a couple more races ran hard from the gun. came 6th
C • Link 2
running warm up/down 22:05 [2] 4.4 km (5:01 / km)
warmdown run with Roger down Ou Kaapse 11min and back to Silvermine.
Tuesday Jan 29, 2008 #
running warm up/down 21:43 [2] 5.0 km (4:21 / km)
Warmup to subway
running intervals 18:03 [5] 5.6 km (3:13 / km)
Track, just a little wind, the session went OK
1400m 4:40 1200m 3:58 1000m 3:14 800m 2:33
600m 1:54 400m 71.3 200m 33.4
1400m 4:40 1200m 3:58 1000m 3:14 800m 2:33
600m 1:54 400m 71.3 200m 33.4
Monday Jan 28, 2008 #
running 44:55 [3] 10.0 km (4:30 / km)
Nothing exciting, just ran Boshoff, but after the weekend and I did cycle to the club (I don't call that training) and with all the new guys there, an easy 10 was just fine.