Training Log Archive: Coach.dionIn the 7 days ending Nov 13, 2011:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Nov 13, 2011 #
8 AM
running 51:53 [3] 12.1 km (4:17 / km)
shoes: New Balance
From home Strawberry Lane loop
Thursday Nov 10, 2011 #
6 PM
running warm up/down 26:07 [2] 5.7 km (4:35 / km)
shoes: New Balance
warmup to subway and warmdown on the track
running intervals 17:44 [4] 4.6 km (3:51 / km)
shoes: New Balance
Fast slow 200m
37.7 37.6 36.5 35.9 36.5
36.9 36.2 35.9 36.1 36.5 (210m as per Mr Garmin, was running wide and maybe starting a meter or 2 back...)
slows +_70sec (250m)
37.7 37.6 36.5 35.9 36.5
36.9 36.2 35.9 36.1 36.5 (210m as per Mr Garmin, was running wide and maybe starting a meter or 2 back...)
slows +_70sec (250m)
Wednesday Nov 9, 2011 #
6 PM
running race 49:56 [5] 13.0 km (3:50 / km) +290m 3:27 / km
shoes: Hi-Tec Infinity
Trail race at Groot Constantia
two loops of +_6.5km
25:00 24:56
had no go in the legs, so I couldn't go with Alan Benn and some kid from Holand so had to settle for 3rd.
two loops of +_6.5km
25:00 24:56
had no go in the legs, so I couldn't go with Alan Benn and some kid from Holand so had to settle for 3rd.
Tuesday Nov 8, 2011 #
5 PM
running warm up/down 37:20 [2] 8.0 km (4:40 / km)
shoes: Hi-Tec Infinity
Warmup to boshoff and warmdown back with a lap of the field
running intervals 7:22 [4] 2.0 km (3:41 / km)
shoes: Hi-Tec Infinity
2 x 1km rest 75sec
3:41 3:41
3:41 3:41
Monday Nov 7, 2011 #
6 PM
running 47:55 [3] 10.0 km (4:48 / km) +200m 4:21 / km
shoes: Hi-Tec Infinity
Jacks loop in the forest, did pick the pace up from the hairpin to get back in under 50min, ok we did it easily...