Training Log Archive: Coach.dionIn the 7 days ending Mar 30, 2008:
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Sunday Mar 30, 2008 #
running long 1:43:36 [3] 18.5 km (5:36 / km) +800m 4:36 / km
Ran from home up Green Belts to Cecelia up to Contour path Then I tackled Nersary was a little slower than last time, but I did ran hard yesterday. But once on the top I had to fly down the single track to get to church on time...
Saturday Mar 29, 2008 #
running 4:40 [2] 1.0 km (4:40 / km)
warm up, I know I should be warming up a little more, but I'm lazy!!!!
running race 34:01 [5] 10.0 km (3:24 / km)
Woke up to a perfect morning after a week of wind, so on the start line I didn't have any excuses...
I didn't go out hard, but a lot of guys did and I was pulled alone a little fast... Then in the 2nd km it all went but in smoke!!! They sent us round the car park instead of straight out the gate... suddenly I had 30 sec to make up if I wanted to break 34:00 things went well till the last km when I guess they stuffed up again by sending us onto the field instead of keeping us on the track.
3:13 3:52 3:18 3:23 3:24 17:11
3:24 3:16 3:21 3:20 3:27 34:01
So I'm happy with my run, but I don't have the time to show...
I didn't go out hard, but a lot of guys did and I was pulled alone a little fast... Then in the 2nd km it all went but in smoke!!! They sent us round the car park instead of straight out the gate... suddenly I had 30 sec to make up if I wanted to break 34:00 things went well till the last km when I guess they stuffed up again by sending us onto the field instead of keeping us on the track.
3:13 3:52 3:18 3:23 3:24 17:11
3:24 3:16 3:21 3:20 3:27 34:01
So I'm happy with my run, but I don't have the time to show...
Thursday Mar 27, 2008 #
running 34:25 [2] 7.0 km (4:55 / km)
Easy run from the club to the lights, didn't feel like the Greek god that I am... felt more like a wounded snail!!!! hope the body enjoys Friday off so it will run like the wind (which has been blowing for weeks) on Saturday.
Wednesday Mar 26, 2008 #
running 58:50 [3] 12.5 km (4:42 / km)
From the Club into forest onto Jacks, but then into Kirstenbosch and out bottom gate. Boshoff back.
Tuesday Mar 25, 2008 #
running warm up/down 22:33 [2] 5.0 km (4:31 / km)
Warmup to subway and back
running intervals 10:10 [4] 3.0 km (3:23 / km)
3 x 1000m on the track at race pace for Saturday's 10km
3:22 3:26 3:22
felt OK very windy, also used the session to test my new trail shoes, because the track is a bit of a trail!!! The Montrail Streak what a great shoe can't wait to race a trail race in them.
3:22 3:26 3:22
felt OK very windy, also used the session to test my new trail shoes, because the track is a bit of a trail!!! The Montrail Streak what a great shoe can't wait to race a trail race in them.