Training Log Archive: Coach.dionIn the 7 days ending May 8, 2011:
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Sunday May 8, 2011 #
8 AM
running race 1:44:58 [3] 21.3 km (4:56 / km) +346m 4:33 / km
shoes: Hi-Tec Infinity
African X day 3
Sorry Bruce... he just had no speed, so we ran at 5min/km
8th on the day 6th over all
ran not tecnical enough move of a gravel road race...
Sorry Bruce... he just had no speed, so we ran at 5min/km
8th on the day 6th over all
ran not tecnical enough move of a gravel road race...
Saturday May 7, 2011 #
8 AM
running race 3:21:01 [4] 40.5 km (4:58 / km) +633m 4:36 / km
shoes: Hi-Tec Infinity
African X Day 2
Bruce had no speed on the hills (OK I did need to walk a bit in the last hill) so we lost a bit of time, but ran great splits,
50:00 at 10km
1h39:00 at 20km
2h31:00 at 30km
3h19:00 at 40km
caught a number of teams and finished 4th
Bruce had no speed on the hills (OK I did need to walk a bit in the last hill) so we lost a bit of time, but ran great splits,
50:00 at 10km
1h39:00 at 20km
2h31:00 at 30km
3h19:00 at 40km
caught a number of teams and finished 4th
Friday May 6, 2011 #
9 AM
running race 2:00:40 [4] 23.2 km (5:12 / km) +307m 4:53 / km
shoes: Hi-Tec Infinity
African X day 1
Partnered Bruce, he was just a little slow on the flate easy road, so we finished 6th
Partnered Bruce, he was just a little slow on the flate easy road, so we finished 6th
Tuesday May 3, 2011 #
running 41:57 [3] 8.0 km (5:15 / km)
Into the forest to hairpin, then 2 x 1km tempo!!!
3:38 4:30 the uphill was a lot harder than I thought it would be.
then I ran back...
3:38 4:30 the uphill was a lot harder than I thought it would be.
then I ran back...
Monday May 2, 2011 #
9 AM
running long 2:15:33 [4] 19.5 km (6:57 / km) +680m 5:55 / km
shoes: Hi-Tec Infinity
ran from the club the Oceans trail route with Bruce and Jayde...