Training Log Archive: Coach.dionIn the 7 days ending Dec 18, 2011:
| ||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
|
|
|
|
| |||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Dec 18, 2011 #
running long 57:18 [3] 12.5 km (4:35 / km) +275m 4:08 / km
shoes: Saloman
Ran from home up past Wynburg Park to Top gate through Cecelia to Southen Cross, Green Belts home.
Saturday Dec 17, 2011 #
6 AM
running race 1:19:53 [5] 21.1 km (3:47 / km)
shoes: New Balance
Mitchells Plain Half, New route, along the beach, really out and back, including 1.5km on the beach!!!
Friday Dec 16, 2011 #
7 AM
running race 38:17 [4] 10.0 km (3:50 / km)
shoes: New Balance
This is my running time started 57sec late...
3:52 3:37 3:43 3:47 3;45 18:44
3;53 3:55 4:00 3:58 3:44
0:02 38:18
clock time 39:20
3:52 3:37 3:43 3:47 3;45 18:44
3;53 3:55 4:00 3:58 3:44
0:02 38:18
clock time 39:20
Thursday Dec 15, 2011 #
6 PM
running hills 56:24 [3] 10.0 km (5:38 / km) +340m 4:49 / km
shoes: Montrail Streak Orange
loop forest to K'bosch and back Jacks
Wednesday Dec 14, 2011 #
5 PM
running warm up/down 11:59 [2] 2.5 km (4:48 / km)
shoes: New Balance
Warmup to VOB
6 PM
running race 17:20 [5] 5.0 km (3:28 / km)
shoes: New Balance
VOB TT
3:31 3:19 3:23 3:36 3:28
3:31 3:19 3:23 3:36 3:28
running warm up/down 14:32 [2] 3.0 km (4:51 / km)
shoes: New Balance
ran home with Nelson
Tuesday Dec 13, 2011 #
6 PM
running hills 57:10 [4] 10.0 km (5:43 / km) +450m 4:40 / km
shoes: Montrail Streak Orange
run up to the block house in the rain...
Monday Dec 12, 2011 #
6 PM
running 48:04 [2] 10.5 km (4:35 / km)
shoes: Montrail Streak Orange
Boshoff loop with 10 x 50 in the track to strech the legs
9.0 -7.4
9.0 -7.4