Training Log Archive: Coach.dionIn the 7 days ending Apr 27, 2008:
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Sunday Apr 27, 2008 #
running tempo 52:26 [4] 13.0 km (4:02 / km)
Ran from home Strewberry Lane loop, 1st 3km easy then:
3:51 3:41 3:42 3:54 3:39 18:48
1.5km easy then 1km 3:23
1km easy then 1km 3:21
3:51 3:41 3:42 3:54 3:39 18:48
1.5km easy then 1km 3:23
1km easy then 1km 3:21
Saturday Apr 26, 2008 #
running long 1:48:01 [4] 22.5 km (4:48 / km) +900m 4:00 / km
Ran from Tokai forest up to the Mast... up 55:59
came down on the switch back trail
came down on the switch back trail
Thursday Apr 24, 2008 #
running hills 50:51 [5] 10.0 km (5:05 / km)
From the Club up round the animal encloser windy corner and then the gravel road up to the block house, another fantastic evening to be up on the mountain...
Wednesday Apr 23, 2008 #
running 1:40:00 [3] 21.0 km (4:46 / km)
Ran from home to the club 32:05
from the club through the forest to Top Gate 46:42
ran home Spilhouse 21:13
Legs are starting to get tired after a couple of hard weeks, good thing next week is an easy one...
from the club through the forest to Top Gate 46:42
ran home Spilhouse 21:13
Legs are starting to get tired after a couple of hard weeks, good thing next week is an easy one...
Tuesday Apr 22, 2008 #
running warm up/down 37:18 [2] 7.5 km (4:58 / km)
Ran to Boshoff for intervals, then ran back to the club.
running intervals 19:34 [5] 6.0 km (3:16 / km)
3 x 2km reps on the road,
6:39 6:35 6:20
was trying to run them a little more controlled, but I lost it in the last one and ran 3:05 for the 2nd km.
6:39 6:35 6:20
was trying to run them a little more controlled, but I lost it in the last one and ran 3:05 for the 2nd km.
Monday Apr 21, 2008 #
running 54:17 [2] 10.0 km (5:26 / km)
Jacks loop, I know it's a bit slow, but I bumped into Dave Pitt in the forest and slowed to run with him and his lady!!! then I joined our Ladies for the run back to the club.