Training Log Archive: Coach.dionIn the 7 days ending Mar 29, 2009:
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Sunday Mar 29, 2009 #
running long 1:32:09 [3] 20.0 km (4:36 / km)
Just a flat run down the Main Road and back via Steenberg Road. Ran a couple of the km at race pace te see how the legs react after a weekend of big miles...
Saturday Mar 28, 2009 #
running long 2:16:03 [4] 26.0 km (5:14 / km) +1000m 4:23 / km
Ran from Tokai forest up to the Mast 58:19 (2nd half was hard) the down into Silvermine for a loop then back to the cars. ran with Stef Charles Will and Elske.
Thursday Mar 26, 2009 #
running warm up/down 26:35 [2] 6.0 km (4:26 / km)
warm up to subway
and 1km warm down on the track
and 1km warm down on the track
running intervals 18:40 [5] 6.0 km (3:07 / km)
15 x 400m on the track with 60sec rest
times first one 77sec then between 75 & 72
times first one 77sec then between 75 & 72
Wednesday Mar 25, 2009 #
running 1:07:55 [3] 14.0 km (4:51 / km)
started with 2km on the track 4:05 & 3:45, then took the guys into the forest to K'bosch and out the bottem gate then back to the club on the road.
Tuesday Mar 24, 2009 #
running warm up/down 22:42 [2] 5.0 km (4:32 / km)
warmup to subway
running intervals 23:23 [5] 7.0 km (3:20 / km)
7 x 1000m on the track
3:17 3:17 3:17 3:15 3:18
then I backed off a bit 3:24
then I ran the last one with on of my boys 3:35
rest 70sec
3:17 3:17 3:17 3:15 3:18
then I backed off a bit 3:24
then I ran the last one with on of my boys 3:35
rest 70sec
Monday Mar 23, 2009 #
running 49:50 [3] 10.0 km (4:59 / km)
Jacks loop in the forest, first half was a little faster than I had planned, but I slowed down for the 2nd half, got to run hard tomorrow...