Training Log Archive: Coach.dionIn the 7 days ending Mar 18, 2012:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Mar 18, 2012 #
7 AM
running long 1:59:59 [4] 22.0 km (5:27 / km) +780m 4:38 / km
shoes: Hi-Tec Black
Ran from home up GB to Cecelia, through Cecelia Ravene to Bridle path and up to King of Mnt mark, turned at 10km 64:20!!
down on the roadto the nek 25:26, then through Die Hell and home
down on the roadto the nek 25:26, then through Die Hell and home
Saturday Mar 17, 2012 #
10 AM
running long 1:20:40 [3] 13.0 km (6:12 / km) +590m 5:03 / km
shoes: Hi-Tec Black
Ran from Kloof Nek up Lions head (first time up in like 25years), then to Signal Hill and back
Was a little slow up 21:50 long route, just to many people.
Down via the chains, again to many people 16:57
Was a little slow up 21:50 long route, just to many people.
Down via the chains, again to many people 16:57
Friday Mar 16, 2012 #
running 34:21 [2] 7.4 km (4:39 / km)
shoes: Five Finger KSO Black
morning run Peter Cloete
Thursday Mar 15, 2012 #
running hills 56:51 [5] 12.0 km (4:44 / km) +380m 4:05 / km
shoes: Hi-Tec Black
short warmup to hill, then x hills to top R/Mem
2:12 2:05 2:04 2;08 2:07 2:07 last one easy 2:23
downs on the singel track 1:38-1:43
2:12 2:05 2:04 2;08 2:07 2:07 last one easy 2:23
downs on the singel track 1:38-1:43
Wednesday Mar 14, 2012 #
6 PM
running long 1:11:15 [4] 15.0 km (4:45 / km) +440m 4:09 / km
shoes: Hi-Tec Black
Through the forest to top gate 40:05
back on the road to the club 31:10
back on the road to the club 31:10
Tuesday Mar 13, 2012 #
6 PM
running warm up/down 23:34 [2] 5.0 km (4:43 / km)
shoes: NB Trail 00
warmup to subway, and a bit of warm down...
running 18:48 [3] 6.0 km (3:08 / km)
shoes: NB Trail 00
15 x 400m on the track with 60 sec rest
81.1 75.7 75.8 75.5 73.9
75.8 75.1 75.6 75.1 75.0
75.3 73.1 73.4 73.5 74.7
81.1 75.7 75.8 75.5 73.9
75.8 75.1 75.6 75.1 75.0
75.3 73.1 73.4 73.5 74.7
Monday Mar 12, 2012 #
6 PM
running 54:40 [3] 10.0 km (5:28 / km) +340m 4:40 / km
shoes: Montrail Streak Orange
easy Jacks loop in the forest, felt better yesterday!