Training Log Archive: Coach.dionIn the 7 days ending Feb 15, 2009:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Feb 15, 2009 #
cycling 1:47:06 [3] 34.0 km (19.0 kph)
With Dawn down the Main Road to Boys Drive, Loop the back on Main Road.
running 1:05:53 [2] 11.5 km (5:44 / km) +100m 5:29 / km
Ran From Home in the Evening with Richard, up to Ladys Mile Strawberry Lane loop and home.
Saturday Feb 14, 2009 #
running long 2:14:51 [3] 27.0 km (5:00 / km) +800m 4:21 / km
From home with Mike, Stef and Charles up throught Green Belts , then Single tracks to Bridel Path. Mike and Stef turned, while we went on up and around the Dams before heading home.
Thursday Feb 12, 2009 #
running warm up/down 23:22 [2] 5.0 km (4:40 / km)
Warmup to subway and back to club.
running intervals 20:00 [5] 5.2 km (3:51 / km)
Fast slow 200m
36.2 36.1 37.2 36.2 35.6 35.1
34.9 34.9 34.6 35.0 35.2 37.2
slows 235m 61-68sec
36.2 36.1 37.2 36.2 35.6 35.1
34.9 34.9 34.6 35.0 35.2 37.2
slows 235m 61-68sec
Wednesday Feb 11, 2009 #
running race 46:08 [5] 9.7 km (4:45 / km) +280m 4:09 / km
Trail Series Race 4 Silvermine West.
Very wind and after to steep climb a was only a couple of meter behind Roger and Siyabulela, but after the Jeep track I was about 50sec back. that was till the trail got the better of Rogers ankle and was forced to walk/hobble off the track. I was then luck to keep my 2nd place. route was a little longer than last year abd with my time been 90 sec slower I think I ran faster!!!
Very wind and after to steep climb a was only a couple of meter behind Roger and Siyabulela, but after the Jeep track I was about 50sec back. that was till the trail got the better of Rogers ankle and was forced to walk/hobble off the track. I was then luck to keep my 2nd place. route was a little longer than last year abd with my time been 90 sec slower I think I ran faster!!!
Tuesday Feb 10, 2009 #
running 38:57 [2] 7.0 km (5:34 / km)
Easy run with the ladies in the forest...
Monday Feb 9, 2009 #
running warm up/down 36:10 [2] 7.5 km (4:49 / km)
Warm up to Boshoff and warm down back to club
running intervals 27:14 [5] 8.0 km (3:24 / km)
Reps on the road:
2km 6:55 1.5km 5:08 1km 3:23 1.5km 5:07 2km 6.41
2km 6:55 1.5km 5:08 1km 3:23 1.5km 5:07 2km 6.41