Training Log Archive: Coach.dionIn the 7 days ending Sep 6, 2009:
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Sunday Sep 6, 2009 #
running tempo 47:27 [5] 11.5 km (4:08 / km)
Tempo run from home, didn't want to go a full 20 as I have a couple of big races in the next couple of weeks. Just headed for my Strawberry Lane loop...
Saturday Sep 5, 2009 #
running long 1:51:45 [4] 19.0 km (5:53 / km) +800m 4:52 / km
From home up through the green belts to Cecelia forest, on to Nersary up 17:45 single track across started down on the bridle parth, but took the single tracks down to Cecilia and then Green belts home
Thursday Sep 3, 2009 #
running warm up/down 23:49 [2] 5.0 km (4:46 / km)
warmup to the subway, but I didn't feel up to a real session, so I just did 10 x 50m between 8.5 and 7.5
Wednesday Sep 2, 2009 #
running 59:15 [3] 12.0 km (4:56 / km)
Easy run through the forest to Kirstenbosch, still not up to heading on to top gate, so we turned for bottem gate and headed back to the club on the road
Tuesday Sep 1, 2009 #
running warm up/down 36:07 [2] 7.5 km (4:49 / km)
warmup to Boshoff ave and warmdown back to the club
running intervals 13:50 [5] 4.0 km (3:28 / km)
2 x 2km very windy rest 2 min
6:58 6:52
if I can do a 3rd next week I'll be happy
6:58 6:52
if I can do a 3rd next week I'll be happy
Monday Aug 31, 2009 #
running 47:48 [3] 10.0 km (4:47 / km)
Easy Bosh off 10km on the road, thought I should reall take it easy after the weekend I had...