Training Log Archive: Coach.dionIn the 7 days ending Jul 18, 2010:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Jul 18, 2010 #
cycling 29:15 [2] 11.0 km (22.6 kph)
couldn't run, so went for a little ride to Ladies Mile and back on the Main Rd
Saturday Jul 17, 2010 #
running race 37:38 [5] 8.0 km (4:42 / km)
Cross Country at Koeberg 2 loops of 4km
15:34 taking it easy and not pushing, then my hammy went
22:04 had to finish...
15:34 taking it easy and not pushing, then my hammy went
22:04 had to finish...
Thursday Jul 15, 2010 #
running warm up/down 36:56 [3] 8.0 km (4:37 / km)
WARMUP TO BOSHOFF 500m run back aand then back to the club.
Hamstring a little tight!!! so only did 1 x 500m
Hamstring a little tight!!! so only did 1 x 500m
running intervals 1:36 [4] 0.5 km (3:12 / km)
1 x 500m 96
leg not right and I have to race this weekend so don't want to put it out.
leg not right and I have to race this weekend so don't want to put it out.
Wednesday Jul 14, 2010 #
running 59:26 [3] 12.0 mi (4:57 / mi)
Through the forest to Kirstenbosch, out botten gate
Tuesday Jul 13, 2010 #
running warm up/down 27:33 [2] 6.0 km (4:36 / km)
Warmup to subway and 1km warm down on the track
running intervals 12:56 [5] 4.0 km (3:14 / km)
4 x 1000m on the track 105-110sec rest
3:18 3:16 3:13 3:09
3:18 3:16 3:13 3:09
Monday Jul 12, 2010 #
running 46:26 [3] 10.0 km (4:39 / km)
From the club up river side down the river and back through the garden did also do 2 x 50 on the track 8.3 8.6 will try and get back into doing them...