Training Log Archive: Coach.dionIn the 7 days ending Mar 25, 2012:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Mar 25, 2012 #
6 AM
running race 1:56:56 [5] 30.0 km (3:54 / km) +380m 3:40 / km
shoes: Infinity Lite
Tygerberg 30, Started faster than I wanted, maybe that is why I was a little flat in the middle...
19:09 18:30 21:00 up hill!
20:04 19:49 17:57 0:23 last 5 down hill
Mr Garmin called it 30.12
Came 22nd 4th 40+
19:09 18:30 21:00 up hill!
20:04 19:49 17:57 0:23 last 5 down hill
Mr Garmin called it 30.12
Came 22nd 4th 40+
Saturday Mar 24, 2012 #
8 AM
running long 1:50:06 [4] 18.0 km (6:07 / km) +780m 5:02 / km
shoes: NB Trail sponsor
Ran from home up Green Belts to Nursary up 17:36 ok time, then across to Bridal path and down, then down single track to Cecilia and home thru GB
Friday Mar 23, 2012 #
5 AM
running 34:31 [2] 7.4 km (4:40 / km)
shoes: NB Trail 00
Morning run Peter Cloete, back Brommisvlie
Thursday Mar 22, 2012 #
5 PM
running 21:22 [3] 4.7 km (4:33 / km)
shoes: NB Trail 00
warmup to subway
6 PM
running 23:28 [5] 6.8 km (3:27 / km)
shoes: NB Trail 00
Fast slow 200m on the grass track 3km pace/half pace
38.1 37.4 37.0 36.6 36.6
37.0 38.4 37.8 37.3 37.3
37.4 37.5 37.3 37.1 37.7
slows 56-59 for 240m
38.1 37.4 37.0 36.6 36.6
37.0 38.4 37.8 37.3 37.3
37.4 37.5 37.3 37.1 37.7
slows 56-59 for 240m
Wednesday Mar 21, 2012 #
6 AM
running race 1:18:57 [5] 21.1 km (3:45 / km)
shoes: New Balance
Plexus Half out at Durbanville, out and back route
18:20 36:10 55:37 74:30 3:39 0L:46 garmin called 21.21
came 6th / 2nd 40+
18:20 36:10 55:37 74:30 3:39 0L:46 garmin called 21.21
came 6th / 2nd 40+
Tuesday Mar 20, 2012 #
5 AM
running 39:34 [2] 8.5 km (4:39 / km) +170m 4:14 / km
shoes: Five Finger KSO Black
Morning run up Wynberg hill back over the foot bridge.
Monday Mar 19, 2012 #
6 PM
running 55:44 [2] 11.0 km (5:04 / km) +250m 4:33 / km
shoes: Saloman
Jacks look in the forest and 1km on the track...