Training Log Archive: Coach.dionIn the 7 days ending Feb 13, 2011:
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Sunday Feb 13, 2011 #
8 AM
cycling 1:05:00 [2] 21.0 km (19.4 kph)
Cycled with Dawn around the block past the golf course.
Saturday Feb 12, 2011 #
6 AM
running race 1:46:20 [5] 27.5 km (3:52 / km)
shoes: New Balance
27 for Freedom race out at Paarl.
This race was to remember the 27 year Nelson Mandela spent in prison. (he was released 11 Feb '90
Yes the race was 27km, but I took a wrong turn and had to run back to get on the route again.
Garmin Splits:
4:06 3:45 3:51 3:40 3:41 19:02
3:40 3:52 3:37 3:44 3;54 37:49
3:58 3;58 3:51 3:51 3:56 57:23
3:58 3:58 3:48 3:43 3:44 76:34
4:04 3:46 3:53 3:47 3:52 95:56 (that 4:04 was off the route)
3:47 4:09 2:25 my run was 27.5km
slowed at the end as I wasn't going to make up the positions I lost...
This race was to remember the 27 year Nelson Mandela spent in prison. (he was released 11 Feb '90
Yes the race was 27km, but I took a wrong turn and had to run back to get on the route again.
Garmin Splits:
4:06 3:45 3:51 3:40 3:41 19:02
3:40 3:52 3:37 3:44 3;54 37:49
3:58 3;58 3:51 3:51 3:56 57:23
3:58 3:58 3:48 3:43 3:44 76:34
4:04 3:46 3:53 3:47 3:52 95:56 (that 4:04 was off the route)
3:47 4:09 2:25 my run was 27.5km
slowed at the end as I wasn't going to make up the positions I lost...
Thursday Feb 10, 2011 #
5 PM
running warm up/down 24:18 [2] 5.0 km (4:52 / km)
shoes: Montrail Streak Orange
didn't feel good on the warmup to the subway
running 13:19 [3] 4.0 km (3:20 / km)
shoes: Montrail Streak Orange
10 x 400m on the track with 60sec rest
80.9 80.8 79.6 80.1 81.7
79.4 79.7 79.6 79.0 78.2
80.9 80.8 79.6 80.1 81.7
79.4 79.7 79.6 79.0 78.2
running 8:06 [3] 2.0 km (4:03 / km)
shoes: Montrail Streak Orange
The boy went on to 15, I just did a couple of laps
Wednesday Feb 9, 2011 #
5 PM
running 1:03:43 [3] 12.0 km (5:19 / km) +198m 4:54 / km
shoes: Montrail Streak Orange
Haven't down loaded Mr Garmin as yet so I don't has the exact time or the climb, which was enough as we ran through the forest to Kirstenbosch before coming back on the road.
Tuesday Feb 8, 2011 #
5 PM
running warm up/down 22:50 [2] 5.0 km (4:34 / km)
shoes: Montrail Streak Orange
warmup to subway
running intervals 20:56 [5] 6.0 km (3:29 / km)
shoes: Montrail Streak Orange
6 x 1000m on the track with 60 sec rest
3:30 3:30 3:30 3;31 3:28 3:27
slowly getting there, hope to be back at sub 3:20 some day soon.
3:30 3:30 3:30 3;31 3:28 3:27
slowly getting there, hope to be back at sub 3:20 some day soon.
C • 5pm? 2
Monday Feb 7, 2011 #
5 PM
running hills 1:01:27 [3] 10.0 km (6:09 / km) +497m 4:55 / km
shoes: montrail Streak grey
Ran from the club up to the block house, didn't ran hard, just controlled.