Training Log Archive: Coach.dionIn the 7 days ending Mar 22, 2009:
| ||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
|
|
|
| ||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Mar 22, 2009 #
running race 2:08:32 [4] 30.0 km (4:17 / km)
30km race at Tygerberg, ran with Stef, Mike & Roger Steel...
8:39 3:50 4:08 3:53 20:32
3:55 3:55 4:20 3:59 4:02 40:44
4:15 4:26 4:21 4:46 4:37 63:12
4:28 4:17 4:17 4:19 4:17 84:52
4:13 4:32 4:52 4:36 5:01? 1h48:07
3:52? 4:18 4:03 4:11 3:59 2h08:32
63rd
8:39 3:50 4:08 3:53 20:32
3:55 3:55 4:20 3:59 4:02 40:44
4:15 4:26 4:21 4:46 4:37 63:12
4:28 4:17 4:17 4:19 4:17 84:52
4:13 4:32 4:52 4:36 5:01? 1h48:07
3:52? 4:18 4:03 4:11 3:59 2h08:32
63rd
Saturday Mar 21, 2009 #
running warm up/down 18:00 [1] 3.0 km (6:00 / km)
Easy run in the forest with the dogs and Dawn...
Thursday Mar 19, 2009 #
running warm up/down 31:16 [2] 7.0 km (4:28 / km)
warm up to the light for hills at R/Mem, then warmdawn to the club.
Followed by 4 x 50m on the track to stretch out... 8.1 8.4 8.1 7.8
Followed by 4 x 50m on the track to stretch out... 8.1 8.4 8.1 7.8
running hills 19:39 [5] 5.0 km (3:56 / km) +250m 3:09 / km
Hills at R/Mem I was running to the 'top' while the others were only doing 60sec
2:09 2;10 2:07 2:11 2:07 a little faster than last week, but the downs were quick!!! 1:40-1:35
2:09 2;10 2:07 2:11 2:07 a little faster than last week, but the downs were quick!!! 1:40-1:35
Wednesday Mar 18, 2009 #
running 57:15 [3] 12.0 km (4:46 / km)
Through the forest the Kirstenbosh, but I let the others go on to Top Gate, while I turned back with just on guy out Bottom gate. My knee still isn't right from the weekend...
Tuesday Mar 17, 2009 #
running warm up/down 35:48 [3] 7.5 km (4:46 / km)
Warmup to Boshof and run back to the club
running warm up/down 19:34 [5] 6.0 km (3:16 / km)
another Road session 1 x 2km + 4 x 1km
6:45 3:18 3:12 3:16 3:03
I tried to keep things under control but I lost it on the last one...
6:45 3:18 3:12 3:16 3:03
I tried to keep things under control but I lost it on the last one...
Monday Mar 16, 2009 #
running 51:08 [2] 10.0 km (5:07 / km)
Ran on the road, to the light, then down to the river and up, back through the gardens