Training Log Archive: Coach.dionIn the 7 days ending Jan 10, 2010:
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Sunday Jan 10, 2010 #
running race 1:58:08 [5] 30.0 km (3:56 / km)
Bay to Bay run in near perfect conditions
3:52 3:53 3:50 3:57 3:52 19:52
3:57 4:03 4:13 3:59 4:05 39:45
3:30 3:31 3:52 3:46 3:58 58:26
4:04 4:10 3:49 4:36 4:38 79:46
3:40 3:40 3:33 3:43 3:55 1h38:18
3:44 3:55 3:54 3:55 4:20 1h58:08
just lost it a bit in the last km
3:52 3:53 3:50 3:57 3:52 19:52
3:57 4:03 4:13 3:59 4:05 39:45
3:30 3:31 3:52 3:46 3:58 58:26
4:04 4:10 3:49 4:36 4:38 79:46
3:40 3:40 3:33 3:43 3:55 1h38:18
3:44 3:55 3:54 3:55 4:20 1h58:08
just lost it a bit in the last km
Thursday Jan 7, 2010 #
running tempo 12:07 [3] 3.0 km (4:02 / km)
Heard some bad news (Dave Spense past away on Wednesday) so wasn't really up to doing much, but thought I had better get out and run a bit... 3 km on the track 4:32 3:55 3:40
C • Geez 1
Wednesday Jan 6, 2010 #
running long 1:16:16 [4] 16.0 km (4:46 / km)
Ran from the club in the heat of the day through the forest, was feeling good so I took the guys up into Kirstenbosch and out at Top Gate (43:57). that is were I should have left my car!!! the run back to the club got a bit long for me (32:19)
Tuesday Jan 5, 2010 #
running warm up/down 16:36 [2] 4.0 km (4:09 / km)
Went for my warmup to the subway ad met the guy coming back already, I had left late.
running intervals 21:12 [5] 6.0 km (3:32 / km)
6 x 1000 on the track in 30+ degree heat. 1st 4 with only 60sec then 90 for the last 2
3:25 3:29 3:26 3:26 3:47 3:39 yes the last 2 was also easy!!!
3:25 3:29 3:26 3:26 3:47 3:39 yes the last 2 was also easy!!!
Monday Jan 4, 2010 #
running 43:22 [3] 10.0 km (4:20 / km)
Easy Boshoff on the road
then 6 x 50m 8.5 8.5 8.3 8.5 8.0 8.3
then 6 x 50m 8.5 8.5 8.3 8.5 8.0 8.3