Training Log Archive: Coach.dionIn the 7 days ending Mar 14, 2010:
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Sunday Mar 14, 2010 #
8 AM
cycling race 5:27:39 [5] 110.0 km (20.1 kph)
Argus cycle tour not as windy as last year, but it why does it get harder and harder each year? was on the Tandem with Dawn.
Saturday Mar 13, 2010 #
6 AM
running warm up/down 21:53 [2] 4.0 km (5:28 / km)
Warm up to the club for the race and the run back home, both with Dawn.
running race 16:30 [5] 5.0 km (3:18 / km)
I know this was a 15km race, but after hammering the 1st 5 I took it easy till the boys caught me:
3:22 3:21 3:15 3:15 3:13 16:30
3:22 3:21 3:15 3:15 3:13 16:30
running race 40:02 [4] 10.0 km (4:00 / km)
it took 2.5km to get caught...
5:00 4:35 4:00 3:39 3:45 time so far in the race 37:35
3:37 4:08? 3:43? 3:44 3:39 finishing time 56:32
5:00 4:35 4:00 3:39 3:45 time so far in the race 37:35
3:37 4:08? 3:43? 3:44 3:39 finishing time 56:32
Thursday Mar 11, 2010 #
running warm up/down 23:13 [2] 5.0 km (4:39 / km)
Warmup to subway
running intervals 18:40 [5] 6.0 km (3:07 / km)
15 x 400m 60 sec rest
76.5 75.5 75.1 75.0 73.6
74.4 76.1 74.7 73.5 73.1
75.1 74.7 75.5 74.2 73.4
76.5 75.5 75.1 75.0 73.6
74.4 76.1 74.7 73.5 73.1
75.1 74.7 75.5 74.2 73.4
Wednesday Mar 10, 2010 #
5 AM
running 37:21 [3] 7.5 km (4:59 / km)
Morning run through Wynberg
5 PM
running long 1:16:20 [4] 16.5 km (4:38 / km) +400m 4:08 / km
Top gate through the forest, but again we took the longer route, around the one over grown section. ended up running quite hard, had to make the boys work, but I think it's now me who works hard...
Tuesday Mar 9, 2010 #
5 PM
running warm up/down 24:15 [2] 5.0 km (4:51 / km)
Warmup to subway
running intervals 23:02 [5] 7.0 km (3:17 / km)
On the grass track 7 x 1000m 90 sec rest, read them and weep...
3;18 3:17 3;18 3;18 3:18 3;17 3:16
3;18 3:17 3;18 3;18 3:18 3;17 3:16
Monday Mar 8, 2010 #
running 49:50 [3] 10.0 km (4:59 / km) +300m 4:20 / km
Jacks loop, had to go into the forest as it was 30 degrees and we though it might be cooler...