Training Log Archive: Coach.dionIn the 7 days ending Dec 26, 2010:
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Sunday Dec 26, 2010 #
7 AM
running race 1:17:44 [4] 16.0 km (4:52 / km)
shoes: Montrail Streak Orange
Manor House race, ran the 1st 3.5km with Dawn and then only pulled ahead because of the hills.
4:55 4:52 4:39 5:19 5:19 25:33
6:35 7:05 4:32 4:24 4:35 52:47 (up hill and I stopped for a couple of 'shots")
4:44 4:37 4:41 4:47 3:26 a little short
2:40 very short Garmin got the race 15.8km
102nd
4:55 4:52 4:39 5:19 5:19 25:33
6:35 7:05 4:32 4:24 4:35 52:47 (up hill and I stopped for a couple of 'shots")
4:44 4:37 4:41 4:47 3:26 a little short
2:40 very short Garmin got the race 15.8km
102nd
Saturday Dec 25, 2010 #
9 AM
running 40:29 [3] 8.0 km (5:04 / km)
shoes: Five Finger KSO Black
Ran from home up through Wynberg to footbridge over and down past Wynberg park home.
Thursday Dec 23, 2010 #
running 29:09 [3] 6.0 km (4:52 / km)
shoes: Montrail Streak Orange
Easy run to subway, through and back to the club, for push ups beer and sit ups
Wednesday Dec 22, 2010 #
running race 43:55 [3] 10.0 km (4:24 / km)
shoes: New Balance
Sundowner 10km at the Waterfront
very good running conditions, wasn't planing on racing, so I ran with Dawn who wanted to break 44 I went under, she missed it by 4 sec.
my splits as per Garmin
4:11 4:18 4:17 4:22 4:21 21;30 22:01 as per the board
4:17 4:20 4;26 4:22 4:13 43:09 as per Garmin
but I wasn't at the finish... 0:45 finishing time 43:55 (184m)
so how was right...
very good running conditions, wasn't planing on racing, so I ran with Dawn who wanted to break 44 I went under, she missed it by 4 sec.
my splits as per Garmin
4:11 4:18 4:17 4:22 4:21 21;30 22:01 as per the board
4:17 4:20 4;26 4:22 4:13 43:09 as per Garmin
but I wasn't at the finish... 0:45 finishing time 43:55 (184m)
so how was right...
Tuesday Dec 21, 2010 #
cycling 44:42 [3] 15.5 km (20.8 kph)
CYCLED TO THE CLUB AND BACK
running warm up/down 22:49 [4] 5.0 km (4:34 / km)
shoes: Montrail Streak Orange
warm up to the subway
running intervals 9:25 [4] 2.5 km (3:46 / km)
shoes: Montrail Streak Orange
track, 5 x 500m
between 1:50 and 1:55
between 1:50 and 1:55
Monday Dec 20, 2010 #
5 PM
cycling 33:26 [3] 11.5 km (20.6 kph)
cycled up to the club via Top Gate and Fernwood
running 31:59 [3] 6.0 km (5:20 / km)
shoes: Montrail Streak Orange
Ran up to R/Mems on the road, sent the boys through the forest... and ran the 3km back down on the road.
Stairs 20:26 [2] 1.7 km (12:01 / km) +240m 7:03 / km
shoes: Montrail Streak Orange
Stair at R/Mem was really only walking, but I had to start getting fit, so while waiting for the boys, and while they run, I walked the stairs...
6 PM
cycling 25:05 [3] 7.7 km (18.4 kph)
cycled home main road