Training Log Archive: Coach.dionIn the 7 days ending Mar 11, 2012:
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Sunday Mar 11, 2012 #
8 AM
cycling 4:58:57 [4] 110.0 km (22.1 kph)
Argus cycle tour on tandem with Dawn
running warm up/down 38:01 [3] 8.0 km (4:45 / km)
shoes: Five Finger KSO Black
ran home from my folks place... don't really count cycleing as training... So I needed a little run!
Saturday Mar 10, 2012 #
5 AM
running warm up/down 40:51 [3] 8.3 km (4:55 / km)
shoes: Five Finger KSO Black
Ran from home to VOB for the 15km race, went via my morning run route to get a couple of extra km in
6 AM
running race 55:45 [5] 15.0 km (3:43 / km)
shoes: Five Finger KSO Black
VOB 15km race, didn't really race, ran with Stef most of the way, did work a bit at the end...
3:42 3:36 3:40 3:44 3:49 18:33
3:47 3:37 3:39 3:35 3;33 36:48
3:45 3;44 3:43 3:38 3:40 55:19
0:26 GARMIN CALLED IT 15.12KM
36TH / 4TH
3:42 3:36 3:40 3:44 3:49 18:33
3:47 3:37 3:39 3:35 3;33 36:48
3:45 3;44 3:43 3:38 3:40 55:19
0:26 GARMIN CALLED IT 15.12KM
36TH / 4TH
Friday Mar 9, 2012 #
running 33:20 [3] 7.4 km (4:30 / km)
shoes: Five Finger KSO Black
Morning run up Peter Cloete and back Brommiesvlie
Thursday Mar 8, 2012 #
6 PM
running hills 54:06 [5] 11.8 km (4:35 / km) +240m 4:10 / km
shoes: Montrail Streak Orange
warmup to R/mem
6 x hills to the top, running with a pack
2:08 2:08 2:08 2:08 2:12 2:20 last it in the 5th ...
down 1:35-1:44
back through the subway for extra distance.
6 x hills to the top, running with a pack
2:08 2:08 2:08 2:08 2:12 2:20 last it in the 5th ...
down 1:35-1:44
back through the subway for extra distance.
9 PM
Skipping 5:00 [2]
Decided to start getting fit... 625 jumps, hope to do this every night, and maybe take it up to 10 min...
Wednesday Mar 7, 2012 #
6 PM
running 1:03:21 [2] 12.0 km (5:17 / km)
shoes: Five Finger KSO Black
Easy flat run down through Claremont and Ronderbosch
Tuesday Mar 6, 2012 #
6 PM
running 57:06 [3] 11.5 km (4:58 / km) +270m 4:27 / km
shoes: Saloman
into forest and through to Kirstenbosch, out at bottom gate and a little quicker back on the road.
Monday Mar 5, 2012 #
6 PM
running intervals 50:10 [5] 12.5 km (4:01 / km)
shoes: NB Trail 00
Warmup to Subway 21:57
fast slow 200m's
37.1 37.0 36.2 35.9 36.1
36.4 36.8 36.9 36.5 38.3
35.8 35.6 36.8 36.3 35.7
36.1 36.3
slows between 1:10 and 1:00
The fasts were a little slow, but I'm pleased I did a full session and I could feel it was a little slow so maybe I can still go faster...
fast slow 200m's
37.1 37.0 36.2 35.9 36.1
36.4 36.8 36.9 36.5 38.3
35.8 35.6 36.8 36.3 35.7
36.1 36.3
slows between 1:10 and 1:00
The fasts were a little slow, but I'm pleased I did a full session and I could feel it was a little slow so maybe I can still go faster...