Training Log Archive: Coach.dionIn the 7 days ending Nov 30, 2008:
| ||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
|
|
|
| ||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Nov 30, 2008 #
running race 48:54 [5] 12.0 km (4:05 / km)
Beach race from Kommetjie to Noordhoek and back, came 3rd!!!
Saturday Nov 29, 2008 #
running race 1:23:19 [4] 21.1 km (3:57 / km)
Bellville Half, ran with Mike... His first race as a 40+ (he was 3rd) and we won the team prize.
3:50 4:05 4:05 4:05 4:04 20:10
4:12 4:13 4:24 3:34 3:44 40:18
3:55 3:49 4:03 4:10 4:11 60:27
3:43 3:50 3:41 3:36 3:34 78:53
4:02 0:22
came 15th, reace up hill going out and down hill coming back.
3:50 4:05 4:05 4:05 4:04 20:10
4:12 4:13 4:24 3:34 3:44 40:18
3:55 3:49 4:03 4:10 4:11 60:27
3:43 3:50 3:41 3:36 3:34 78:53
4:02 0:22
came 15th, reace up hill going out and down hill coming back.
Thursday Nov 27, 2008 #
running long 1:17:16 [3] 14.5 km (5:20 / km)
Morning run with Dawn... Loop to Price drice, then I ran up on my own 8:41 before a loop in Constantia.
running warm up/down 21:40 [2] 5.0 km (4:20 / km)
Warm up to the subway, was going to do 4 x (5 x 200m) but in my strides my knee started to hard!!! think its OK today.
Wednesday Nov 26, 2008 #
running long 59:20 [3] 12.5 km (4:45 / km)
From the club through the forest to Kirstenbosch, out Bottem gate before heading back to the club
Tuesday Nov 25, 2008 #
running warm up/down 26:26 [2] 6.0 km (4:24 / km)
Warmup to subway and then 1km warm down on the track
running intervals 13:42 [5] 4.2 km (3:16 / km)
in the wind on the track 7 x 600m
1:58 1:56 1:58 1:58 1:59 1:58 1:56
Right hamstring still a little tight!!!!
1:58 1:56 1:58 1:58 1:59 1:58 1:56
Right hamstring still a little tight!!!!
Monday Nov 24, 2008 #
running 46:43 [3] 10.0 km (4:40 / km)
Easy Boshoff loop on the road, legs still a bit heavy!! al did 2 x 50m 8.4 & 8.4 to stretch the legs a bit.