Training Log Archive: Coach.dionIn the 7 days ending Jan 22, 2012:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Jan 22, 2012 #
7 AM
running 30:20 [2] 6.3 km (4:49 / km)
shoes: Five Finger KSO Black
Short run from home, met Dawn on the way back and ran 1km with her.
Saturday Jan 21, 2012 #
6 AM
running race 2:32:43 [4] 36.3 km (4:12 / km)
shoes: New Balance
Red Hill Classic
ran with a couple of friends till the bottem of Red Hill than I don't know what happened... I didn't run very well, but I left them and started running down people. Caught 3 vet(40+) on the way up and then another 2 on the way down. That put me into first!!! The run in on the Main road went well.
ran with a couple of friends till the bottem of Red Hill than I don't know what happened... I didn't run very well, but I left them and started running down people. Caught 3 vet(40+) on the way up and then another 2 on the way down. That put me into first!!! The run in on the Main road went well.
Friday Jan 20, 2012 #
5 AM
running 34:12 [2] 7.4 km (4:37 / km)
shoes: Five Finger KSO Black
morning loop Peter cloete and Brommiesvlie home
23 degrees and 90% humidity!!!
23 degrees and 90% humidity!!!
Thursday Jan 19, 2012 #
6 PM
running intervals 46:40 [4] 11.0 km (4:15 / km)
shoes: NB Trail 00
5 km warmup 22:39
12 x fast / slow 200m
fast 36.7 - 38.9 slows at 4:05 / 4:15 pace
12 x fast / slow 200m
fast 36.7 - 38.9 slows at 4:05 / 4:15 pace
Wednesday Jan 18, 2012 #
6 PM
running long 1:11:16 [4] 15.0 km (4:45 / km)
shoes: Montrail Streak Orange
through the forest to top gate 40:53 (that's a little better)
then back to the club on the road 30:23
another hot day in the Mother City
then back to the club on the road 30:23
another hot day in the Mother City
Tuesday Jan 17, 2012 #
6 PM
running warm up/down 33:24 [3] 7.5 km (4:27 / km)
shoes: Saloman
easy Warm-up to the club, but did warmdown a little faster 4:10/km
running 28:31 [3] 8.0 mi (3:34 / mi)
shoes: Saloman
4 x 2km on Boshoff with 90sec rest hot!
7:15 7:07 7:07 7;02
7:15 7:07 7:07 7;02
Monday Jan 16, 2012 #
5 PM
running 51:48 [3] 11.1 km (4:40 / km)
shoes: Montrail Streak Orange
Easy Jacks look with 10 x100m on the track after:
17.6 17.6 16.6 18.1 16.1 17.6 16.3 17.7 17.6 17.1
17.6 17.6 16.6 18.1 16.1 17.6 16.3 17.7 17.6 17.1