Training Log Archive: Coach.dionIn the 7 days ending Apr 17, 2011:
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Sunday Apr 17, 2011 #
8 AM
running long 1:12:35 [4] 17.0 km (4:16 / km)
shoes: Hi-Tec Infinity
From home to Lady's Mile then on to loop by penny lane (didn't go through) the back through Nova Constantia and another loop through Constantia and home through the Green belt
Saturday Apr 16, 2011 #
7 AM
running race 49:58 [5] 10.3 km (4:51 / km) +760m 3:33 / km
shoes: Hi-Tec Infinity
Mast Challenge
Splits as per Mr. Garmin:
4:05 4:24 4:32 4:25 4:08
5:04 5:28 5:39 5:46 5:05 1:16
Splits as per Mr. Garmin:
4:05 4:24 4:32 4:25 4:08
5:04 5:28 5:39 5:46 5:05 1:16
8 AM
running 1:30:00 [2] 14.5 km (6:12 / km)
shoes: Hi-Tec Infinity
First I ran down 1.7km for Dawn and the back up. Before we ran / Walked down.
Thursday Apr 14, 2011 #
5 PM
running warm up/down 27:30 [2] 6.0 km (4:35 / km)
shoes: Hi-Tec Infinity
warmed up to subway and then just run a couple of laps as the guys did fast slow 200's
Wednesday Apr 13, 2011 #
5 PM
running 54:21 [3] 10.0 km (5:26 / km)
shoes: Hi-Tec Infinity
easy Jacks loop ran with the new guys
Tuesday Apr 12, 2011 #
5 PM
running warm up/down 23:33 [2] 5.0 km (4:43 / km)
shoes: Saloman
warmup to subway
running intervals 14:01 [4] 4.0 km (3:30 / km)
shoes: Saloman
4 x 1000m on the track with 90sec rest
3:29 3:32 3:30 3:30
legs are tied so I've started to have a bit of a rest...
3:29 3:32 3:30 3:30
legs are tied so I've started to have a bit of a rest...
running warm up/down 4:12 [2] 1.0 km (4:12 / km)
shoes: Saloman
warm down as the last of the guys did 1 more 1000
Monday Apr 11, 2011 #
5 PM
running 47:31 [2] 10.0 km (4:45 / km)
shoes: Pegasus
Boshoff loop, wait for it we ran the old way, down to Riverside up to Boshoff and down, then back along the M3...