Training Log Archive: Coach.dionIn the 7 days ending Mar 21, 2010:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Mar 21, 2010 #
running 51:09 [4] 10.0 km (5:07 / km) +350m 4:21 / km
Ran down from the little cottage we were staying at, and ran back looping the farm...
Saturday Mar 20, 2010 #
7 AM
running hills 2:00:00 [3] 7.0 km (17:09 / km) +500m 12:38 / km
away for the weekend in Tylbagh so I decided to run to the top of the mountain!!! The 1st 2km were runable, but then the bad unused single track disappeared!!! I walked and stood around looking for the trail for almost an hour i DIDN'T GET VERY FAR, SO i TURNED BACK AND TOOK A DIFFERECT ROUTE back.
Friday Mar 19, 2010 #
running hills 1:11:46 [5] 15.0 km (4:47 / km) +600m 3:59 / km
ran from home in the morning (took the day off work) to Price Drive and up 8:50 down 7:23 up 8;31 and down 7:22 before running home...
Thursday Mar 18, 2010 #
6 PM
running warm up/down 23:51 [2] 5.0 km (4:46 / km)
warmup to the subway
running intervals 8:39 [5] 2.8 km (3:05 / km)
7 x 400m on the track
77.8 75.5 73.5 73.1 72.7 73.8 72.5
calf got a little tight so i stopped don't want to pull it!!!
77.8 75.5 73.5 73.1 72.7 73.8 72.5
calf got a little tight so i stopped don't want to pull it!!!
Wednesday Mar 17, 2010 #
6 PM
running long 1:17:28 [4] 16.5 km (4:42 / km) +400m 4:11 / km
Top Gate through the forest, took the long hill (6:35) to get in to Kirstenbosch, time 46:13
run back on the road 31:14
was running nicely as the end, so I might be getting a little fitter!!!
run back on the road 31:14
was running nicely as the end, so I might be getting a little fitter!!!
Tuesday Mar 16, 2010 #
running warm up/down 23:29 [2] 5.0 km (4:42 / km)
Warmup to subway, Mike joined us for the run back!!!!
running intervals 27:01 [5] 8.0 km (3:23 / km)
8 x 1000m rest 90sec
3:24 3:20 3:20 3:19 3:19 3:17 3:16 3:46
backed off for number 8, it was really windy and I was spent
3:24 3:20 3:20 3:19 3:19 3:17 3:16 3:46
backed off for number 8, it was really windy and I was spent
Monday Mar 15, 2010 #
5 PM
running 48:35 [3] 10.5 km (4:38 / km)
From the club up Riverside and back through the garden and down the river.