Training Log Archive: Coach.dionIn the 7 days ending Nov 23, 2008:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Nov 23, 2008 #
running 53:46 [4] 11.5 km (4:41 / km)
Ran from home was working hard to run slowly!!! legs tired from the wedding last night danced till late.
run was flat loop to Strawberry lane.
run was flat loop to Strawberry lane.
Saturday Nov 22, 2008 #
running long 1:19:08 [3] 16.0 km (4:57 / km)
Ran from home with Dawn through Wynberg to Top Gate before running up some single track in the forest on my own.
Thursday Nov 20, 2008 #
running warm up/down 23:10 [2] 5.0 km (4:38 / km)
warmup to subway
running intervals 4:31 [5] 1.5 km (3:01 / km)
I know it's not the best of session, but the speed was right, now all I have to do it get the number of reps up to 20!!!
5 x 300m
54.9 55.2 52.8 54.0 54.0
5 x 300m
54.9 55.2 52.8 54.0 54.0
Wednesday Nov 19, 2008 #
running 32:48 [2] 7.0 km (4:41 / km)
Short loop into forest, no time to run any more...
Monday Nov 17, 2008 #
running 47:55 [2] 10.0 km (4:48 / km)
eASY ROAD RUN bOSHOFF LOOP.