Training Log Archive: Coach.dionIn the 7 days ending Jun 20, 2010:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Jun 20, 2010 #
running long 1:32:44 [3] 20.5 km (4:31 / km)
From home to Ladies Mile and on to Penny Lane back through Nova Constantia.
Saturday Jun 19, 2010 #
11 AM
running long 1:25:06 [3] 18.0 km (4:44 / km)
Ran from home through Wynberg to B'Court loop an back home via Top gate and Southern Cross.
Thursday Jun 17, 2010 #
5 PM
running warm up/down 32:50 [3] 7.5 km (4:23 / km)
Ran from home to the club as a warmup, maybe the last couple of km were a bit fast as i had to run down a guy on the other side of the road...
running intervals 12:53 [3] 4.0 km (3:13 / km)
10 x 400m 60 sec rest, legs a bit heavy from yesterday
82.4 76.8 76.5 76.0 76.3
75.9 76.6 77.1 74.9 75.5
82.4 76.8 76.5 76.0 76.3
75.9 76.6 77.1 74.9 75.5
Wednesday Jun 16, 2010 #
8 AM
running long 3:24:06 [3] 30.0 km (6:48 / km) +1585m 5:23 / km
Fantastic run from the Nek with Jayde:
Single tracks up to dams over wall to Kasteels 46:18 down 18:38 very wet from the rain Pipe track 20:36. The from Kloof Nek up t contor path 15:10 along path to Platterklip 14:35 up 28:13. Through Echo vally 27:01. back to Nek 33:30.
A lot of the single tracks were rivers and along the face under the cableway we were running through waterfall in a mist with only 20m visable
run chould be longer up to 5km but who cares.
Single tracks up to dams over wall to Kasteels 46:18 down 18:38 very wet from the rain Pipe track 20:36. The from Kloof Nek up t contor path 15:10 along path to Platterklip 14:35 up 28:13. Through Echo vally 27:01. back to Nek 33:30.
A lot of the single tracks were rivers and along the face under the cableway we were running through waterfall in a mist with only 20m visable
run chould be longer up to 5km but who cares.
Tuesday Jun 15, 2010 #
4 PM
running warm up/down 13:42 [3] 3.0 km (4:34 / km)
Ran straight to R/Mem hill and back after session
running hills 31:39 [5] 8.0 km (3:57 / km) +200m 3:31 / km
Hill to the top 8 x
2:14 2:09 2:08 2:05 2:06 2:07 2:09 2:09
downs 1:57 - 1:45
2:14 2:09 2:08 2:05 2:06 2:07 2:09 2:09
downs 1:57 - 1:45
Monday Jun 14, 2010 #
running 46:13 [3] 10.0 km (4:37 / km)
Ran on the road Boshoff loop not very warm!!!