Training Log Archive: Coach.dionIn the 7 days ending Sep 7, 2008:
| ||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
|
|
|
| ||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Sep 7, 2008 #
running 1:01:06 [3] 14.0 km (4:22 / km)
From home loop around Nova Constantia then met Nelson, Firgrove loop home.
Saturday Sep 6, 2008 #
running long 1:39:44 [4] 20.5 km (4:52 / km) +900m 3:59 / km
Drove to Tokai ran up to the mast on top... up 56:01 down 43:43.
Thursday Sep 4, 2008 #
running hills 58:02 [4] 12.0 km (4:50 / km) +500m 4:00 / km
Left the others to do the track session on Fast Slow 200m while I took to the side of the mountain and ran up to the Block house.
Wednesday Sep 3, 2008 #
running long 1:15:13 [3] 15.5 km (4:51 / km)
From club through forest to top gate, back on the road.
Tuesday Sep 2, 2008 #
running warm up/down 37:19 [2] 8.0 km (4:40 / km)
Warm up to boshoff and warm down back to club
running intervals 19:52 [5] 6.0 km (3:19 / km)
4 x 1500m in the rain on the road
5:01 4:59 4:58 4:54
didn't feel like doing number 5!!!
5:01 4:59 4:58 4:54
didn't feel like doing number 5!!!
Monday Sep 1, 2008 #
running 49:32 [2] 10.0 km (4:57 / km)
Jacks loop in the forest