Training Log Archive: Coach.dionIn the 7 days ending Sep 25, 2011:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Sep 25, 2011 #
6 AM
running warm up/down 5:30 [2] 1.0 km (5:30 / km)
shoes: Five Finger KSO Black
warmup to the start
running race 37:59 [5] 10.0 km (3:48 / km)
shoes: Five Finger KSO Black
Cape Town 10km race
3:43 3:56 3:43 3:41 3:41 18:46
3;44 3:45 3:41 3:49 3:39 0:31 37:59
split per Mr Garmin ran hard to get under 38:00
3:43 3:56 3:43 3:41 3:41 18:46
3;44 3:45 3:41 3:49 3:39 0:31 37:59
split per Mr Garmin ran hard to get under 38:00
Saturday Sep 24, 2011 #
7 AM
running 28:28 [3] 6.0 km (4:45 / km)
shoes: Five Finger KSO Black
ran up to VOB and did 5 x 200m on the rugby field 43 41 39 39 37
then ran home.
then ran home.
Thursday Sep 22, 2011 #
6 PM
running intervals 6:41 [5] 2.0 km (3:21 / km)
shoes: Five Finger KSO Black
5 x 400m 87.4 80.0 77.5 77.4 79.0
not very fit have a bit of work to do...
not very fit have a bit of work to do...
Wednesday Sep 21, 2011 #
5 PM
running 39:27 [2] 6.8 km (5:48 / km)
shoes: Five Finger KSO Black
easy run from the club with one of the girls, I needed the easy day, as i want to run 400's tomorrow.
Tuesday Sep 20, 2011 #
5 PM
running warm up/down 10:21 [2] 2.0 km (5:11 / km)
shoes: Montrail Streak Orange
2 km warmup on the track to measure every 100m for Ake who was doing a bit of O training for champs this weekend.
No I'm not running it's Richard Langa's Wedding and it's to far away, maybe next time it's in cape Town I'll pop in and kick some butt!!!!
No I'm not running it's Richard Langa's Wedding and it's to far away, maybe next time it's in cape Town I'll pop in and kick some butt!!!!
running intervals 18:53 [5] 5.0 km (3:47 / km)
shoes: Montrail Streak Orange
After Sunday and Monday I was a little tired so this felt fast!!!
3:57 3:48 3:45 3:46 3:37
3:57 3:48 3:45 3:46 3:37
Monday Sep 19, 2011 #
5 PM
running 43:42 [4] 9.7 km (4:30 / km)
shoes: Five Finger KSO Black
Boshoff, I didn't run the extra 300m to make up 10km I had planned on doing a couple of 50m strides to get the legs turning over, but I didn't get to them...