Training Log Archive: Coach.dionIn the 7 days ending Mar 13, 2011:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Mar 13, 2011 #
cycling race 5:11:49 [5] 109.4 km (21.1 kph) +961m
Argus cycle on Tandem with Dawn
Saturday Mar 12, 2011 #
6 AM
running warm up/down 18:42 [2] 3.5 km (5:21 / km)
shoes: New Balance
warmup to VOB for the race and warm down home to fetch the car...
running race 55:31 [5] 15.0 km (3:42 / km)
shoes: New Balance
VOB 15km race
03:56 03:36 03:31 03:43 03:50 18:38
03:47 03:37 03:39 03:30 03:30 36:43
03:45 03:49 03:43 03:37 03:35 55:14
00:17
Mr. Garmin called it 15.09km
03:56 03:36 03:31 03:43 03:50 18:38
03:47 03:37 03:39 03:30 03:30 36:43
03:45 03:49 03:43 03:37 03:35 55:14
00:17
Mr. Garmin called it 15.09km
Thursday Mar 10, 2011 #
5 PM
running 36:30 [3] 7.5 km (4:52 / km)
shoes: Pegasus
easy run to the lights and the 10 x 50m between 8.2 - 9.4
Wednesday Mar 9, 2011 #
5 AM
running 37:08 [3] 8.0 km (4:39 / km) +135m 4:17 / km
shoes: Five Finger KSO Black
Morning run up past wynberg park back over the foot bridge to main road and home
5 PM
running 57:28 [3] 12.2 km (4:43 / km)
shoes: montrail Streak grey
Boshoff, with a loop in B'Court to give up 12+ for the run
Tuesday Mar 8, 2011 #
5 PM
running warm up/down 23:10 [2] 5.0 km (4:38 / km)
warmup to subway
running intervals 7:22 [5] 2.4 km (3:04 / km)
track 4 x 600m fast long rest
1:53 1:52 1:49 1:48
1:53 1:52 1:49 1:48
running tempo 11:05 [3] 3.0 km (3:42 / km)
tempo warmdown on the track
Monday Mar 7, 2011 #
5 PM
running 47:30 [3] 10.0 km (4:45 / km)
shoes: Pegasus
Boshoff loop