Training Log Archive: Coach.dionIn the 7 days ending Apr 11, 2010:
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Sunday Apr 11, 2010 #
running 55:14 [3] 12.0 km (4:36 / km)
Ran from home throught wynburg over footbridge to Top Gate home via Spilhouse.
Saturday Apr 10, 2010 #
running warm up/down 14:45 [3] 3.0 km (4:55 / km)
1 km warm up and 2 km warm down, ran to fetch Dawn
running race 34:42 [5] 10.0 km (3:28 / km)
Telkom 10km at Pen Tec
3:26 3:32 3:27 7:05 17;32
3;23 3:27 3;29 3;27 3;22 17:10
ran well and the best thing about it was that it didn't feel to fast, so can I ran that pace for 15km!!! came 55th and 5th vet
3:26 3:32 3:27 7:05 17;32
3;23 3:27 3;29 3;27 3;22 17:10
ran well and the best thing about it was that it didn't feel to fast, so can I ran that pace for 15km!!! came 55th and 5th vet
Thursday Apr 8, 2010 #
6 PM
running 50:47 [3] 11.0 km (4:37 / km)
Easy run down around Ronderbosch, desided to run flat for a change!!!
Wednesday Apr 7, 2010 #
6 PM
running warm up/down 28:35 [3] 6.0 km (4:46 / km)
Ran to the subway and the through and back to the club the bottem way.
running intervals 6:17 [4] 2.0 km (3:09 / km)
10 x 200m not flat out, and with a 60 sec rest
time between 38.4 and 36.3 didn't have my watch with me!!!
time between 38.4 and 36.3 didn't have my watch with me!!!
Tuesday Apr 6, 2010 #
running 43:58 [2] 8.5 km (5:10 / km)
short Jacks loop out of forest at subway
Monday Apr 5, 2010 #
running long 1:16:06 [3] 15.7 km (4:51 / km) +350m 4:22 / km
ran from home up green belts to forest, then up to look out and down to Nek, back house through Die Hell and southen cross