Training Log Archive: Coach.dionIn the 7 days ending Aug 29, 2010:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Aug 29, 2010 #
running long 1:33:17 [4] 20.0 km (4:40 / km)
was really running flat out but just didn't have any speed ran down the Main Rd and back past Steenberg
Saturday Aug 28, 2010 #
running long 2:19:57 [5] 21.0 km (6:40 / km) +1000m 5:23 / km
was planning on running the race, but Dawn had picked up a niggle so we stayed in bed till 8, I then had to buy wine and only stared my run in the rain and wind at 09h00. Ran from the nek up to MacClears 63:20. the leg to Platterklip was bad!!! and the wood on the Vally of the Red gods was slippery so I took it easy heading back...
Thursday Aug 26, 2010 #
running hills 25:22 [3] 7.5 km (3:23 / km) +150m 3:04 / km
warm up to the subway and 5 x hills to the speed bump just steady wasn't feeling great.
Wednesday Aug 25, 2010 #
6 PM
running warm up/down 35:59 [3] 7.0 km (5:08 / km)
Long warmup to VOB and warm down to back home
running race 18:32 [4] 5.0 km (3:42 / km)
didn't want to run this fast... OK I didn't want to work this hard for this time
3:48 7:15 3:49 3:38
3:48 7:15 3:49 3:38
Tuesday Aug 24, 2010 #
6 PM
running warm up/down 33:34 [3] 7.5 km (4:29 / km)
warmup to Boshoff and warmdown back to club, was shattered!!!
running intervals 20:25 [5] 6.0 km (3:24 / km)
on the road 2 x 2km and 2 x 1km 90sec then 60sec
6:56 6:52 3:22 3:15
6:56 6:52 3:22 3:15
Monday Aug 23, 2010 #
running hills 51:20 [4] 9.0 km (5:42 / km) +450m 4:34 / km
Didn't kill myself on the hills up to the blockhouse, but I thought it was a good run it see the late of the cooling towers...