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Training Log Archive: Coach.dion

In the 7 days ending Dec 20, 2009:

activity

time

miles

cycling

1:55:00

24.85

(13.0/h)

40.0

(20.9/h)

running

1:50:55

14.38

(7:43)

23.15

(4:47)

Total

3:45:55

39.24

(5:45)

63.15

(3:35)

1:55

0:00

» now

Sunday Dec 20, 2009 #

running 50:55 [3] 9.0 km (5:39 / km)

Ran with Dawn Loop, then to Green Belt and back. did run the km in the GB hard 3:32...

Saturday Dec 19, 2009 #

cycling long 1:55:00 [4] 40.0 km (20.9 kph)

Cycled from home down the Main Road to Fishhoek and back over Ou Kaapse Weg. Up 8:09 down 1:16 up 15:23 total up 24:48 the aim is to get under 20min...

Thursday Dec 17, 2009 #

running 23:12 [3] 5.0 km (4:38 / km)

Is this my come back, I've started training again, but only litle by little...

running intervals 3:44 [4] 1.15 km (3:15 / km)

Only did a short session fast slow 200m 38.8 50.1 40.0 46.9
was aiming at 40 then 50... no rest
I then did 6 x 50 8.1 8.1 8.1 7.7 7.7 7.8

Public holiday!!! walked the dogs early morning and late afternoon, but I can't call an hours walking training...
Now it was Richard Lange's Birthday and we ended up playing 9 holes of golf at the River Club. I'm no Tiger...

Tuesday Dec 15, 2009 #

running 31:49 [4] 7.5 km (4:15 / km)

Had to meet friends at Forries for drinks, so I ran to the club and was picked up by Dawn...

Monday Dec 14, 2009 #

running intervals 1:15 [4] 0.5 km (2:30 / km)

after a bit of streching and skipping I took to the track for 10 x 50m
the 1st one was just over 9sec and the last couple were about 7.5.
my quads are still not right !!!