Training Log Archive: Coach.dionIn the 7 days ending Feb 10, 2008:
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Saturday Feb 9, 2008 #
running race 1:18:41 [5] 21.1 km (3:44 / km)
Lion of Africa race: Loop round Constantia
3:30 3:31 3:43 3:38 3:48 18:13
3:45 3:46 3:40 3:52 3:55 37:12
3:39 3:48 3:26 3:44 3:50 55:40
3:37 4:05 3:47 3:50 3:29 74:30
3:48 0:23 12th
I ran really hard, well the first 10km was OK then the next 5 was a bit of work and the last 5km I was working really hard. It was a good way the run the race, but for the effet I should be running 75min, so I've got a bit of work still to do.
3:30 3:31 3:43 3:38 3:48 18:13
3:45 3:46 3:40 3:52 3:55 37:12
3:39 3:48 3:26 3:44 3:50 55:40
3:37 4:05 3:47 3:50 3:29 74:30
3:48 0:23 12th
I ran really hard, well the first 10km was OK then the next 5 was a bit of work and the last 5km I was working really hard. It was a good way the run the race, but for the effet I should be running 75min, so I've got a bit of work still to do.
Thursday Feb 7, 2008 #
running warm up/down 32:15 [2] 7.0 km (4:36 / km)
Warmup to light and warm down back to club.
running hills 28:34 [5] 7.0 km (4:05 / km) +350m 3:16 / km
Hills at R/Mem, 7 x to the top:
2:11 2:11 2:11 2:10 2:08 2:04 2:09
I little buggered, so I didn't that hard.
2:11 2:11 2:11 2:10 2:08 2:04 2:09
I little buggered, so I didn't that hard.
Wednesday Feb 6, 2008 #
running race 33:20 [5] 8.0 km (4:10 / km) +14m 4:08 / km
Trail Race 2
2 laps 16:25 then 16:54
sandy and flat came 8th
2 laps 16:25 then 16:54
sandy and flat came 8th
Tuesday Feb 5, 2008 #
running warm up/down 22:04 [2] 5.0 km (4:25 / km)
Warmup to subway
running intervals 18:49 [5] 6.0 km (3:08 / km)
Track, on the grass in the wind:
1000m 3:17 800m 2:33 600m 1:54 400m 73.6 200m 34.2
then back up
200m 33.6 400m 71.5 600m 1:52 800m 2:28 1000m 3:12
1000m 3:17 800m 2:33 600m 1:54 400m 73.6 200m 34.2
then back up
200m 33.6 400m 71.5 600m 1:52 800m 2:28 1000m 3:12
Monday Feb 4, 2008 #
running 48:02 [3] 10.0 km (4:48 / km)
Jacks loop hairpin only on the way back.