Training Log Archive: Coach.dionIn the 7 days ending Dec 11, 2011:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Dec 11, 2011 #
8 AM
running hills 55:05 [5] 11.6 km (4:45 / km) +300m 4:12 / km
shoes: Saloman
ran to Ave Bodoux 18:09
Hills 1:54 1;48 1:48 1:45 1:46 1;42
back home 16:30
Hills 1:54 1;48 1:48 1:45 1:46 1;42
back home 16:30
Saturday Dec 10, 2011 #
6 AM
running race 58:13 [4] 15.0 km (3:53 / km)
shoes: Five Finger KSO Black
Avbob 15km race
3:54 3:59 3;57 4:01 4:04 19:57
4:04 3:50 3;40 3:44 3:49 39:07
3:49 3:49 3:39 3:42 3:42 57:50
0:22 Mr Garmin called it a little long
3:54 3:59 3;57 4:01 4:04 19:57
4:04 3:50 3;40 3:44 3:49 39:07
3:49 3:49 3:39 3:42 3:42 57:50
0:22 Mr Garmin called it a little long
Thursday Dec 8, 2011 #
running warm up/down 22:53 [4] 5.0 km (4:35 / km)
shoes: Montrail Streak Orange
warmup to subway, but to shattered for a session...
Wednesday Dec 7, 2011 #
6 PM
running long 1:16:49 [4] 15.7 km (4:54 / km) +420m 4:19 / km
shoes: Montrail Rock Ridge
Forest to Top Gate up the long hill 6;57, Top Gate 45:47
back 31:02
back 31:02
Tuesday Dec 6, 2011 #
6 PM
running warm up/down 33:56 [2] 7.5 km (4:31 / km)
shoes: Saloman
warmup to Boshoff and ran back
running intervals 20:17 [5] 6.0 km (3:23 / km)
shoes: Saloman
6 x 1km on the road rest 90sec
3:28 3:26 3:24 3:21 3:24 3:14
3:28 3:26 3:24 3:21 3:24 3:14
Monday Dec 5, 2011 #
5 PM
running 54:59 [3] 10.5 km (5:14 / km) +335m 4:31 / km
shoes: Five Finger KSO Black
Into the forest and up Valley Canion Woodcutters to R/Mem and back on the road.