Training Log Archive: Coach.dionIn the 7 days ending Mar 15, 2009:
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Sunday Mar 15, 2009 #
running warm up/down 1:08:13 [4] 15.0 km (4:33 / km)
Yes that is a long way for a warmup and a warm down, but UCT had their 10km race and I needed a bit of distance, so I ran to the start 7.5km 32:38 and then I had to run home 35:35
running race 38:02 [4] 10.0 km (3:48 / km)
UCT 10km race
ran with Charles
3:57 3:42 3:53 3:42 3:41 18:57
3:59 3:48 3:33 3:46 3:57 19:05 38:02
ran with Charles
3:57 3:42 3:53 3:42 3:41 18:57
3:59 3:48 3:33 3:46 3:57 19:05 38:02
Saturday Mar 14, 2009 #
running long 2:06:12 [4] 28.0 km (4:30 / km)
Ran from the circle in Tokai up and over Ou Kaapse Weg, turn through Clovely Golf Couse and back (with the wind) along the Main Road and Steenberg to get to the cars. ran with Mike Stef and Will
Thursday Mar 12, 2009 #
running warm up/down 30:49 [2] 7.0 km (4:24 / km)
Warmup to the light and then back to the club
running hills 24:30 [5] 6.0 km (4:05 / km) +300m 3:16 / km
Hills up R/Mem... so I was running like an elephant...
2:07 2:12 2:12 2:13 2:13 2:12
should be close to 2min!!!
2:07 2:12 2:12 2:13 2:13 2:12
should be close to 2min!!!
Wednesday Mar 11, 2009 #
running long 1:08:50 [3] 15.0 km (4:35 / km)
Haven't been able to put together a morning run yet, but have managed to push up the midweek run... started on the track with 3km 4:07 3:53 3:53 11:54 then into the forest and through to Kirstenbosh, out at bottem gate and back to the club.
Tuesday Mar 10, 2009 #
running warm up/down 35:20 [3] 7.5 km (4:43 / km)
Warmup to Boshof and then back to the club.
running intervals 20:24 [5] 6.0 km (3:24 / km)
The legs aren't working, I hope it's due to the 'long' cycle on the weekend...
2 x 2km + 2 x 1km 2min rest
6:52 6:54 3:20 3:18
2 x 2km + 2 x 1km 2min rest
6:52 6:54 3:20 3:18
Monday Mar 9, 2009 #
running 52:21 [2] 10.0 km (5:14 / km)
easy loop in the forest, after over 6 hours on the bike could feel the quads