Training Log Archive: Coach.dionIn the 7 days ending May 23, 2010:
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Sunday May 23, 2010 #
running race 28:45 [5] 7.7 km (3:44 / km)
Cross Country race 3, after a 3rd and a 4th I had to be there to see if I could keep it up, think I was 4th. 2 loop 14:15 & 14:30 so I ran ok.
Saturday May 22, 2010 #
7 PM
running long 2:39:54 [4] 27.0 km (5:55 / km) +1000m 5:00 / km
Met Ake and Jayde at the Nek and Ran through Orange Kloof to LLandodno corner before climbing up. then along the Kasteels and back via the dam, single track down.
Thursday May 20, 2010 #
5 PM
running warm up/down 24:55 [2] 5.0 km (4:59 / km)
Can't really believe our warmup was so slow...
running 16:30 [5] 4.5 km (3:40 / km)
fast slow 200m on the track... 10 x fast in about 36sec slows were about 61 sec and that 200m is about 240...
running warm up/down 1:50 [3] 0.5 km (3:40 / km)
1 lap warm down
Wednesday May 19, 2010 #
running 48:18 [3] 9.5 km (5:05 / km)
ran into the forest with the iam of running out at the end of jacks, but "they" had fenced off the exit!!! so we had to run on Jacks loop and exit at the foresty station. it's getting dark and we need to look after the boys in the dark...
Tuesday May 18, 2010 #
5 PM
running 23:34 [3] 5.0 km (4:43 / km)
Warmup to subway, thought I was running faster!!!
running intervals 9:56 [5] 3.0 km (3:19 / km)
3 x 1000m on the track with 90sec rest
3:22 3:20 3:14
had to go drinking so cut the session short, was feeling OK so might have held together for a couple more.
3:22 3:20 3:14
had to go drinking so cut the session short, was feeling OK so might have held together for a couple more.
10 PM
cycling 19:00 [3] 7.5 km (23.7 kph)
cycles to the club and dawn picked me up after training
Monday May 17, 2010 #
running 46:47 [3] 9.0 km (5:12 / km) +100m 4:55 / km
FROM THE CLUB to the lights before turning back. stopped at the speed little hill for 10 x short hills with high knees and big arms, this is our gym session!!!