Training Log Archive: Coach.dionIn the 7 days ending Jan 17, 2010:
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Sunday Jan 17, 2010 #
7 AM
running long 1:12:39 [3] 15.0 km (4:51 / km)
Loop throw Wynberg up Tenant, onto B'court and Top Gate, then Old Oceans over foot bridge and home.
3 PM
cycling 50:00 [3] 15.0 km (18.0 kph)
Same loop as mornings run, just wanted to get out for an easy ride so I thought I would measure my mornings run...
Saturday Jan 16, 2010 #
6 AM
running warm up/down 38:33 [2] 7.5 km (5:08 / km)
Warmup to the race 13:02. The I ran back for Dawn 13:50, then we ran home 11:41
running race 57:31 [5] 15.0 km (3:50 / km)
Hohenhort 15km race in Constantia
3:46 3:41 4:21 3:51 4:13 19:54
4:12 3:55 3:42 3:32 3:53 39:11
3:58 3:28 3:31 3:37 3:44 57:31
came 22nd and 4th Vet...
3:46 3:41 4:21 3:51 4:13 19:54
4:12 3:55 3:42 3:32 3:53 39:11
3:58 3:28 3:31 3:37 3:44 57:31
came 22nd and 4th Vet...
Thursday Jan 14, 2010 #
running hills 53:54 [4] 10.5 km (5:08 / km) +500m 4:09 / km
Ran from the club in gentle rain up to the Block House. It wasn't raining at the top, and the clouds started to lift, so the run down was great
Wednesday Jan 13, 2010 #
running 36:46 [3] 6.5 km (5:39 / km)
Morning Run with Dawn, just round the block and home from Ladies mile.
6 PM
running 45:25 [3] 10.0 km (4:33 / km)
Boshoff with the boy was only gong to do 5km but ended up going the whole way...
Tuesday Jan 12, 2010 #
5 PM
running warm up/down 22:45 [2] 5.0 km (4:33 / km)
warmup to the subway
running intervals 7:48 [5] 2.4 km (3:15 / km)
4 x 600m rest 3:30
1:57 1:55 1:54 1:52
1:57 1:55 1:54 1:52
Monday Jan 11, 2010 #
running 53:37 [3] 10.0 km (5:22 / km)
Jacks loop in the forest, legs sore after yesterdays race...