Training Log Archive: Coach.dionIn the 7 days ending Jun 21, 2009:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Jun 21, 2009 #
running 53:35 [3] 11.0 km (4:52 / km)
Ran down main road and up Lady's Mile, bumped into Karen, so I ran back with her.
Saturday Jun 20, 2009 #
running race 33:50 [4] 8.0 km (4:14 / km)
Cross Country race 5 Koeberg
Sandy and not that good for my calf 16:32 & 17:18, 2nd lap about 20sec longer.
Sandy and not that good for my calf 16:32 & 17:18, 2nd lap about 20sec longer.
Thursday Jun 18, 2009 #
running 31:00 [3] 7.0 km (4:26 / km)
ran the 5km warmup and then I did a couple of km on the track while the other did fast slow 200ms
Wednesday Jun 17, 2009 #
running 46:45 [3] 10.0 km (4:41 / km)
Boshoff 10km loop
Tuesday Jun 16, 2009 #
cycling 35:00 [3] 12.5 km (21.4 kph)
What does one do on a public holiday... put in some extra training. So I hopped on the bike and together with Dawn we headed out on the 20km loop I often do. Only made 12.5km before the pucture I picked up at 8km was leaking air to fast... Dawn cycled on and I pushed to bike home...
running 37:00 [3] 7.5 km (4:56 / km)
So after my pucture while Dawn road on to fetch the car I just ran the bike home...
Monday Jun 15, 2009 #
running 46:21 [3] 10.0 km (4:38 / km)
Back on the road, only slowly, but it's 10km again...