Training Log Archive: Coach.dionIn the 7 days ending Jun 8, 2008:
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Sunday Jun 8, 2008 #
running tempo 49:26 [4] 11.5 km (4:18 / km)
From Home up to Ladies Mile, then 5km tempo 19:41 (wanted to go faster!!!) and last couple of km easy again.
Saturday Jun 7, 2008 #
running long 2:59:56 [4] 30.0 km (6:00 / km) +1000m 5:08 / km
Ran from the Nek along the contor path to the Block house 65 min around to Tafelberg rd and on till Platterklip!!! UP 29:26 (that's OK)
Past Maclears Smuts track and the single tracks down.
Past Maclears Smuts track and the single tracks down.
Thursday Jun 5, 2008 #
running hills 45:32 [4] 9.0 km (5:04 / km) +370m 4:12 / km
Ran from the club before training; up past the animal encloser windy corner and the extentions up to the style below the block house. Didn't race, but kept it honest.
running warm up/down 31:47 [2] 7.0 km (4:32 / km)
Warmup from the club to the hill at R/Mem, then the short warm down back to the club after the session.
running hills 18:00 [5] 5.0 km (3:36 / km) +250m 2:53 / km
Hill at R/Mem 5 times to top coming down fast!!!
up's 2:05 2:05 2:08 2:08 2:08
down's 1:31 1:31 1:29 1:26 1:24
nice thing is it didn't feel to fast coming down at that pace. My race at the end off the month has plenty of down hill so I had better run down a few hills...
up's 2:05 2:05 2:08 2:08 2:08
down's 1:31 1:31 1:29 1:26 1:24
nice thing is it didn't feel to fast coming down at that pace. My race at the end off the month has plenty of down hill so I had better run down a few hills...
Wednesday Jun 4, 2008 #
running long 1:44:21 [3] 22.0 km (4:45 / km)
Ran to the club 32:50,
Then Ian wanted a change, so we took the side roads to Wynberg school and on to B'Court past the park, before I turn the guys back to the club and I headed home past Top Gate.
Then Ian wanted a change, so we took the side roads to Wynberg school and on to B'Court past the park, before I turn the guys back to the club and I headed home past Top Gate.
Tuesday Jun 3, 2008 #
running warm up/down 33:49 [2] 7.5 km (4:31 / km)
Warmup to Boshoff and the warm down back to the club, both seemed to be a little quicker than normal...
running intervals 20:08 [5] 6.0 km (3:21 / km)
3 x 2km reps on the road
6:49 6:43 6:36
legs are still a bit tender from Sundays race!!! was wanting to run a 4th, but thought I should head back to the club with the guys. then I was planning to run number 4 on the track, buut the ran came down and my legs were stuffed from the run back...
6:49 6:43 6:36
legs are still a bit tender from Sundays race!!! was wanting to run a 4th, but thought I should head back to the club with the guys. then I was planning to run number 4 on the track, buut the ran came down and my legs were stuffed from the run back...
Monday Jun 2, 2008 #
running 52:30 [3] 11.0 km (4:46 / km)
Popped into forest for a short loop, out at subway, then on Road down to river, up and over bridge then back to club.