Training Log Archive: Coach.dionIn the 7 days ending Nov 14, 2010:
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Saturday Nov 13, 2010 #
6 AM
running race 1:19:42 [5] 21.1 km (3:47 / km)
shoes: New Balance
West Coast Half
3:54 3:36 3:44 3:38 3:55 18:49
7:33 3:45 3:47 3:47 37:42
3:54 3:53 3:46 3:47 3:46 56:49
3:44 3:47 3;43 3:46 3:45 75:36
4:06
27th / 5th 40+ (3rd place to far ahead to chas down...)
3:54 3:36 3:44 3:38 3:55 18:49
7:33 3:45 3:47 3:47 37:42
3:54 3:53 3:46 3:47 3:46 56:49
3:44 3:47 3;43 3:46 3:45 75:36
4:06
27th / 5th 40+ (3rd place to far ahead to chas down...)
Thursday Nov 11, 2010 #
5 PM
running tempo 52:22 [4] 12.5 km (4:11 / km)
shoes: Pegasus
It was raining and the wind was blowing, and the track didn't look that inviting, so we took to the road for a little tempo run. we started easy 1st in 5:50, but then picked things up to around 4's, up Boshoff and into Bishopscourt for a short loop before heading back we did 10km tempo in 39:52 with he last 4km at sub 3:50 before coasting in.
Wednesday Nov 10, 2010 #
5 PM
running hills 58:52 [4] 11.0 km (5:21 / km) +550m 4:17 / km
shoes: montrail Streak grey
ran from the club on the gravel road up to the Block House
up the last hill 6:39 and 2:38 I think I'm running ok again!!!
down 2:25 6:22 and 5:52 to club house, the I did a couple of laps with 1km in 3:47.
up the last hill 6:39 and 2:38 I think I'm running ok again!!!
down 2:25 6:22 and 5:52 to club house, the I did a couple of laps with 1km in 3:47.
Tuesday Nov 9, 2010 #
5 PM
running warm up/down 34:09 [3] 7.5 km (4:33 / km)
shoes: Pegasus
Warmup to boshoff and warm down back to the club
running intervals 20:38 [5] 6.0 km (3:26 / km)
shoes: Pegasus
3 x 2km on the road with 90 sec rest
6:56 6:50 6:52
I little faster than last week, but it is still hard work running that fast!!!
6:56 6:50 6:52
I little faster than last week, but it is still hard work running that fast!!!
Monday Nov 8, 2010 #
running 50:06 [3] 11.0 km (4:33 / km)
shoes: Five Finger KSO Black
Ran from the club, simple Boshoff loop, and then 1km on the track 3:39 as a warm down at race pace!!! OK it was a little quick