Training Log Archive: Coach.dionIn the 7 days ending Jun 15, 2008:
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Sunday Jun 15, 2008 #
running 58:19 [3] 13.0 km (4:29 / km)
After a great day yesterday winter is back and with my watch no waterproof anymore I left it in the garage as I started my run...
From Home up to Ladies Mile across to Firgrove and back through Nova Constantia.
From Home up to Ladies Mile across to Firgrove and back through Nova Constantia.
Saturday Jun 14, 2008 #
running long 1:56:55 [4] 22.0 km (5:19 / km) +950m 4:22 / km
Took a couple of the guys for a run in Tokia forest up to the Mast!!! Didn't go straight up, but took the switchbacks up to the tar road. before coming straight down.
Thursday Jun 12, 2008 #
running hills 50:28 [4] 10.0 km (5:03 / km) +500m 4:02 / km
Went for a run before training to get in a little extra distance for the marathon, run up to the Block house!!!
running warm up/down 32:18 [2] 7.0 km (4:37 / km)
warmup and warm down to the lights...
running hills 17:50 [5] 5.0 km (3:34 / km) +250m 2:51 / km
5 x hills at R/Mem
up's 2:01 2:02 2:04 2:07 2:09
down's 1:31 1:30 1:26 1:28 1:28
hill is 500m
up's 2:01 2:02 2:04 2:07 2:09
down's 1:31 1:30 1:26 1:28 1:28
hill is 500m
Wednesday Jun 11, 2008 #
running long 1:42:06 [3] 21.0 km (4:52 / km)
Ran from home to the club... 33:43
with the guys on Jack, but up into K'bosch and onto top gate.. 43:56
ran home Spilhouse... 24:26
with the guys on Jack, but up into K'bosch and onto top gate.. 43:56
ran home Spilhouse... 24:26
Tuesday Jun 10, 2008 #
running warm up/down 37:08 [1] 7.5 km (4:57 / km)
Warm up to Boshoff and back to the club.
running 19:57 [5] 6.0 km (3:20 / km)
3 x 2km on the road...
6:42 6:37 6:38
A little lazy should have done the 4th!!!
6:42 6:37 6:38
A little lazy should have done the 4th!!!
Monday Jun 9, 2008 #
running 1:02:48 [3] 13.0 km (4:50 / km)
From the club Jack, but through to Kirstenbosch bottem gate. Boshoff Rd back to club.