Training Log Archive: Coach.dionIn the 7 days ending Feb 26, 2012:
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Sunday Feb 26, 2012 #
7 AM
cycling long 2:42:21 [3] 48.1 km (17.8 kph) +300m
another ride for Argus, this time up to the nek and down and over Chappies, then back home along the main road.
Cant believe it's the 3rd week in a row that I've been out for 2h42:2? 2 runs and now this cycle...
Cant believe it's the 3rd week in a row that I've been out for 2h42:2? 2 runs and now this cycle...
3 PM
running 44:31 [3] 10.1 km (4:24 / km)
shoes: Five Finger KSO Black
After lunch with my mother-in-law I left dawn to drive home while I ran from Tokai, through Penny Lane... it was hot 30+ and I was full!!! but it had to be done.
Saturday Feb 25, 2012 #
7 AM
running long 1:59:33 [4] 21.1 km (5:40 / km) +800m 4:46 / km
shoes: Montrail Rock Ridge
Run up to Tokai Mast
up Gravel 31:30 altogether...
up Road 28;09, I pulled ahead to dip an hour going up...
from there we went left over and side and down to Blackburn before heading to the Dam for a swim and then back to the bottom.
up Gravel 31:30 altogether...
up Road 28;09, I pulled ahead to dip an hour going up...
from there we went left over and side and down to Blackburn before heading to the Dam for a swim and then back to the bottom.
Friday Feb 24, 2012 #
5 AM
running 39:52 [3] 8.5 km (4:41 / km) +185m 4:14 / km
shoes: Five Finger KSO Black
Morning run from home up past Wynberg Park, Montery and Foot bridge home.
Thursday Feb 23, 2012 #
5 PM
running hills 59:47 [4] 12.0 km (4:59 / km) +550m 4:03 / km
shoes: NB Trail 00
Up R/Mem them up to Gravel road, around and all the way up to Block House, then down
Wednesday Feb 22, 2012 #
running 50:10 [2] 10.1 km (4:58 / km)
shoes: Hi-Tec Black
from the club to the river, up over the bridge and back down the river to the club
Tuesday Feb 21, 2012 #
5 PM
running warm up/down 16:21 [2] 2.8 km (5:50 / km)
shoes: Five Finger KSO Black
Warmup to Common and run back
6 PM
running 19:52 [4] 5.0 km (3:58 / km)
shoes: Five Finger KSO Black
just ran it easy setting a 4 min/km pace... felt OK legs ready to start training next week....
Monday Feb 20, 2012 #
6 PM
running 58:07 [2] 10.0 km (5:49 / km)
shoes: Montrail Streak Orange
Easy Jacks loop with some of the new students.