Training Log Archive: Coach.dionIn the 7 days ending May 18, 2008:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Saturday May 17, 2008 #
running long 2:27:36 [4] 28.0 km (5:16 / km) +750m 4:39 / km
Ran from Home up to the Nek then Bridle path up and around the Dams. was running a little late and the legs were a bit tired so I took the single tracks down...
Thursday May 15, 2008 #
running tempo 39:47 [4] 10.0 km (3:59 / km)
Straight from work to club, ran Boshoff on my own before training...
running warm up/down 22:02 [3] 5.0 km (4:24 / km)
warm up to the subway
running intervals 8:56 [5] 3.0 km (2:59 / km)
10 x 300m
56.5 56.1 56.3 55.9 55.0
55.6 55.4 55.3 54.6 55.4
the weather was great for track, but i've had a heavy week, so I called it at 10 x 300m instead of pushing on till 15!!!
56.5 56.1 56.3 55.9 55.0
55.6 55.4 55.3 54.6 55.4
the weather was great for track, but i've had a heavy week, so I called it at 10 x 300m instead of pushing on till 15!!!
Wednesday May 14, 2008 #
running long 1:39:01 [3] 21.0 km (4:43 / km)
Ran to the club along Main Rd,
Then with the boys, 12 of us, through the forest to top gate,
then I ran home along Spilhouse Ave.
Then with the boys, 12 of us, through the forest to top gate,
then I ran home along Spilhouse Ave.
Tuesday May 13, 2008 #
running hills 40:55 [4] 9.0 km (4:33 / km) +350m 3:48 / km
Morning run, warm up to hills 3:09, then 10 x 400m hill
1:56 1:52 1:49 1:49 1:49 1:48 1:44 1:46 1:46 1:42
downs between 1:41 - 1:46 back home 2:28
1:56 1:52 1:49 1:49 1:49 1:48 1:44 1:46 1:46 1:42
downs between 1:41 - 1:46 back home 2:28
running warm up/down 24:01 [2] 5.2 km (4:37 / km)
Warm up to subway and a little warm down after the session.
running intervals 15:47 [5] 4.8 km (3:17 / km)
Track 6 x 800m
2:40 2:38 2:38 2:36 2:37 2:38
Great weather for a session...
2:40 2:38 2:38 2:36 2:37 2:38
Great weather for a session...
Monday May 12, 2008 #
running hills 56:12 [4] 10.5 km (5:21 / km) +350m 4:35 / km
Run round and up to the Block house, OK only up to the style, it was very misty and dark so we didn't do the last leg up, and even had to walk to tricky down.