Training Log Archive: Coach.dionIn the 7 days ending Jan 8, 2012:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Jan 8, 2012 #
6 AM
running race 1:57:57 [5] 30.0 km (3:56 / km)
shoes: New Balance
Bay to Bay
Saturday Jan 7, 2012 #
8 AM
running 27:33 [2] 6.2 km (4:27 / km)
shoes: Five Finger KSO Black
Easy loop from home, just to keep the legs turning over.
Friday Jan 6, 2012 #
5 AM
running 34:10 [2] 7.4 km (4:37 / km)
shoes: Five Finger KSO Black
Morning Run up Peter Cloete back on Brommisvlie
Thursday Jan 5, 2012 #
5 PM
running hills 54:06 [4] 10.2 km (5:18 / km) +450m 4:21 / km
shoes: Montrail Rock Ridge
Run on the gravel road up to block house
back at track 4 x 100m in +_16sec
back at track 4 x 100m in +_16sec
Wednesday Jan 4, 2012 #
5 PM
running long 1:20:10 [4] 18.0 km (4:27 / km)
shoes: Montrail Streak Orange
Started with a 2km warmup on the track, then took the guys on the road: Through the sunway down Ravensberg over footbridge. Up Eden over M3 footbridge old oceans to Top gate and back to club.
Tuesday Jan 3, 2012 #
6 PM
running warm up/down 30:26 [2] 6.5 km (4:41 / km)
shoes: Hi-Tec Black
warmup through subway 26:56 and a couple of 100m only one 'fast' 15.8
running intervals 18:11 [4] 5.0 km (3:38 / km)
shoes: Hi-Tec Black
5 x 1000m at tempo pace
3:39 3:38 3;38 3:39 3:37 with 60sec rest
3:39 3:38 3;38 3:39 3:37 with 60sec rest
Monday Jan 2, 2012 #
11 AM
running long 1:27:54 [4] 20.0 km (4:24 / km)
shoes: New Balance
Ran from home, Nova Constantia to Tokia, Penny Lane, to Strawberry Lane and home