Training Log Archive: Coach.dionIn the 7 days ending Mar 20, 2011:
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Sunday Mar 20, 2011 #
7 AM
running race 38:09 [4] 10.0 km (3:49 / km)
shoes: Five Finger KSO Black
UCT race took it easy, but not to easy...
4:12 3:38 3:50 3:50 3:37 18:50
4:05 3:49 3:32 3:51 3:52 0:06 38:09
Mr. Garmin's splits were right on the button
4:12 3:38 3:50 3:50 3:37 18:50
4:05 3:49 3:32 3:51 3:52 0:06 38:09
Mr. Garmin's splits were right on the button
Saturday Mar 19, 2011 #
8 AM
running long 2:25:00 [4] 24.0 km (6:03 / km) +550m 5:25 / km
shoes: montrail Streak grey
From the Nek to the block house 64:52
around and up Heart break hill and back through Newlands and Kirstenbosch.
Very hard was hot 31+ on the mountain...
around and up Heart break hill and back through Newlands and Kirstenbosch.
Very hard was hot 31+ on the mountain...
Thursday Mar 17, 2011 #
5 PM
running warm up/down 28:14 [2] 5.0 km (5:39 / km)
shoes: Pegasus
warmup to the subway and the warmdown after the hills
running 24:16 [3] 5.5 km (4:25 / km) +270m 3:33 / km
shoes: Pegasus
Hills at R/Mem, just ran controlled for 6 long hills all just under 2:10
Wednesday Mar 16, 2011 #
5 PM
running 1:04:24 [3] 13.0 km (4:57 / km) +400m 4:18 / km
shoes: Montrail Streak Orange
easy run into the forest with the idea of popping through to Kirstenbosch, so I took the boys up the hill to get accross 1.17km 116m climb nice hill to run up...
came back on the road 7km at 4:25/km
came back on the road 7km at 4:25/km
Tuesday Mar 15, 2011 #
5 AM
running 34:16 [3] 7.5 km (4:34 / km) +171m 4:06 / km
shoes: Five Finger KSO Black
Morning run from home up past Wynberg Park, back over foot bridge and through Chelsy
5 PM
running warm up/down 34:37 [2] 7.5 km (4:37 / km)
shoes: Pegasus
Warm up to Boshoff for session, and back to the club after the 1kms
running intervals 20:35 [5] 6.0 km (3:26 / km)
shoes: Pegasus
6 x 1km on the road rest 90sec
3:31 3:27
3:27 3:22
3:27 3:21
3:31 3:27
3:27 3:22
3:27 3:21
Monday Mar 14, 2011 #
6 AM
running hills 1:03:00 [4] 11.0 km (5:44 / km) +531m 4:37 / km
shoes: montrail Streak grey
Ran from the club on Oceans trail route till Tafleburg road, then up one more level to Block House and down