Training Log Archive: Coach.dionIn the 7 days ending Jan 15, 2012:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Jan 15, 2012 #
7 AM
running race 58:57 [5] 13.8 km (4:16 / km) +300m 3:51 / km
shoes: Hi-Tec Black
Trail Series Race 2 out at Lebanon Forest.
ran hard and was with nic at the front at 5.5km (the top) but wasn't running well to the guys caught me coming down and I ended 4th (3rd 40+)
ran hard and was with nic at the front at 5.5km (the top) but wasn't running well to the guys caught me coming down and I ended 4th (3rd 40+)
11 AM
running long 30:35 [3] 6.5 km (4:42 / km)
shoes: New Balance
ran home from Akes Flat after taking the car there!!!
Saturday Jan 14, 2012 #
5 AM
running warm up/down 10:15 [2] 2.0 km (5:08 / km)
shoes: New Balance
Ran from home to the start of the race.
6 AM
running race 58:27 [4] 15.0 km (3:54 / km)
shoes: New Balance
Honhort 15km race
Friday Jan 13, 2012 #
5 AM
running 32:40 [3] 7.5 km (4:21 / km)
shoes: Five Finger KSO Black
easy morning run up Peter Cloete and back Brommisvlie
Thursday Jan 12, 2012 #
5 PM
running hills 1:00:26 [4] 10.3 km (5:52 / km) +450m 4:49 / km
shoes: Montrail Streak Orange
Ran up to the block house:
up 7:04 up 2:42
then ran 4 x 100 on track
18.0 18.6 18.3 17.9
up 7:04 up 2:42
then ran 4 x 100 on track
18.0 18.6 18.3 17.9
Wednesday Jan 11, 2012 #
6 PM
running race 1:06:39 [5] 12.4 km (5:23 / km) +482m 4:30 / km
shoes: Montrail Streak Orange
Trail race Silvermine East
10sec faster than last year!!! should have been a lot faster, but the 30km was still in my legs!!! finished 4th (2nd 40+)
10sec faster than last year!!! should have been a lot faster, but the 30km was still in my legs!!! finished 4th (2nd 40+)
Tuesday Jan 10, 2012 #
5 PM
running 23:52 [2] 5.0 km (4:46 / km)
shoes: Montrail Streak Orange
Just did the warmup to the subway and a couple of strides
Monday Jan 9, 2012 #
5 PM
running 36:32 [3] 8.0 km (4:34 / km)
shoes: Saloman
Easy run to the subway and back to the club, then did:
10 x 100m
17.8 17.0 17.4 17.5 16.4
17.3 16.5 17.0 16.8 17.1
2 x 50m 8.3 8.9
10 x 100m
17.8 17.0 17.4 17.5 16.4
17.3 16.5 17.0 16.8 17.1
2 x 50m 8.3 8.9