Training Log Archive: Coach.dionIn the 7 days ending Feb 27, 2011:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Feb 27, 2011 #
7 AM
running long 2:06:26 [4] 18.0 km (7:01 / km) +830m 5:42 / km
shoes: Trek 5 Fingers
Ran from home up Green Belts to forest, then on the Nersary and up. Accross the single track and down the single tracks
Saturday Feb 26, 2011 #
7 AM
running hills 1:13:19 [4] 16.0 km (4:35 / km) +450m 4:01 / km
shoes: Montrail Streak Orange
Ran from home to Price Drive and up 8:29 1 Mile short loop down, then up again: 8:18 climb for hill +_ 150m
4 PM
cycling 30:00 [3] 10.0 km (20.0 kph)
On the indoor trainer
Thursday Feb 24, 2011 #
running hills 58:51 [3] 10.0 km (5:53 / km) +456m 4:48 / km
shoes: Five Finger KSO Black
Loop in forest easy, but with lots of single track and climb
Wednesday Feb 23, 2011 #
running 48:28 [3] 10.0 km (4:51 / km)
shoes: Pegasus
Boshoff loop on the road did do 2 x 50 after the run 8.4 8.0
Tuesday Feb 22, 2011 #
5 PM
running warm up/down 22:33 [3] 5.0 km (4:31 / km)
shoes: Montrail Streak Orange
warmup to subway
running intervals 9:40 [5] 3.0 km (3:13 / km)
shoes: Montrail Streak Orange
3 x 1000m fast rest 3:30
3:15 3:12 3:12
3:15 3:12 3:12
running warm up/down 3:41 [4] 1.0 km (3:41 / km)
shoes: Montrail Streak Orange
warm down on the track with one of the guys who managed 4...
Monday Feb 21, 2011 #
running hills 56:58 [4] 9.7 km (5:52 / km) +400m 4:52 / km
shoes: Montrail Streak Orange
ran round and up to the blockhouse
up the hill 7:09 up to b'house 2:41 so climb is getting better
up the hill 7:09 up to b'house 2:41 so climb is getting better