Training Log Archive: Coach.dionIn the 7 days ending Feb 5, 2012:
| ||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
|
|
|
|
| |||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Feb 5, 2012 #
7 AM
running race 1:01:06 [5] 15.1 km (4:03 / km) +350m 3:38 / km
shoes: Montrail Rock Ridge
Trail Series 5 out at Oak Valley, lovely run on the mnt bike trails, was lucky Nic was running the XL and Allan was at home!!!
That said I ran well after yesterdays half to get a lead to the high point at half way and hold it coming back.
That said I ran well after yesterdays half to get a lead to the high point at half way and hold it coming back.
Saturday Feb 4, 2012 #
6 AM
running race 1:17:53 [5] 21.1 km (3:41 / km)
shoes: New Balance
Lion of african half
18:27 18:40 18:07 18:38 3:58
That was really hard, fastest half in 4 and a half years!!!
13th and 2nd 40+
18:27 18:40 18:07 18:38 3:58
That was really hard, fastest half in 4 and a half years!!!
13th and 2nd 40+
Friday Feb 3, 2012 #
5 AM
running 33:45 [2] 7.2 km (4:41 / km)
shoes: Five Finger KSO Black
morning run from home, short loop past the stone church Lady's Mile and the garage.
Thursday Feb 2, 2012 #
6 PM
running warm up/down 26:23 [3] 6.0 km (4:24 / km)
shoes: NB Trail 00
warmup to subway and warmdown on track
running 12:53 [3] 4.0 km (3:13 / km)
shoes: NB Trail 00
10 x 400m on the grass track 60 sec rest
78.8 77.4 76.8 77.4 78.1 77.8 77.2 76.5 76.3 76.5
78.8 77.4 76.8 77.4 78.1 77.8 77.2 76.5 76.3 76.5
Wednesday Feb 1, 2012 #
6 PM
running race 47:12 [5] 10.7 km (4:25 / km) +550m 3:31 / km
shoes: Montrail Rock Ridge
Trail Series 4 Tygerberg hill
Ran hard was leading after the big hill, but was to slow down the hill and couldn't fight back up the last hill, 3rd, 2nd 40+
Ran hard was leading after the big hill, but was to slow down the hill and couldn't fight back up the last hill, 3rd, 2nd 40+
Tuesday Jan 31, 2012 #
6 PM
running warm up/down 35:05 [2] 7.5 km (4:41 / km)
shoes: Saloman
warmup to Boshoff and back to the club
running 14:35 [4] 4.0 km (3:39 / km)
shoes: Saloman
4 x 1km on the road with 60sec rest
3:41 3:37 3:42 3:35
didn't push them I have to race tomorrow...
3:41 3:37 3:42 3:35
didn't push them I have to race tomorrow...
Monday Jan 30, 2012 #
6 PM
running 51:04 [3] 10.6 km (4:49 / km)
shoes: Montrail Streak Orange
Jacks loop, with 6 x 100m to stretch the legs afterwards
17.4 17.2 16.7 16.7 16.4 16.6
17.4 17.2 16.7 16.7 16.4 16.6