Training Log Archive: Coach.dionIn the 7 days ending Apr 15, 2012:
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| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||
Sunday Apr 15, 2012 #
8 AM
running 47:03 [3] 10.5 km (4:29 / km)
shoes: Five Finger KSO Black
From home down Boundary up Ladys Mile to Parish, loop and home.
4 PM
running tempo 39:09 [4] 10.0 km (3:55 / km)
shoes: Five Finger KSO Black
Evening run, kept it flat so I couple keep the pace even and up there...
4:20 3:54 3:51 3:52 3:58
3:52 3:54 3:45 3:44 3:54
felt ok for a 2nd run of the day.
4:20 3:54 3:51 3:52 3:58
3:52 3:54 3:45 3:44 3:54
felt ok for a 2nd run of the day.
Saturday Apr 14, 2012 #
8 AM
running long 2:17:09 [4] 25.0 km (5:29 / km) +780m 4:45 / km
shoes: NB Trail sponsor
ran from home to Tokai forest, and up to Silvermine, down the river trail and over Ou Kaapse Weg. thru Silvermine East and to Boys Drive were Dawn picked me up.
Friday Apr 13, 2012 #
5 AM
running 33:58 [3] 7.4 km (4:35 / km)
shoes: Five Finger KSO Black
Morning run Peter Cloete around and home.
Thursday Apr 12, 2012 #
5 PM
running 51:44 [3] 9.4 km (5:30 / km) +400m 4:32 / km
shoes: NB Trail 00
ran up to the block house for a beer as the sun set, it was an amazing evening.
Wednesday Apr 11, 2012 #
5 PM
running 57:28 [4] 13.0 km (4:25 / km) +240m 4:03 / km
shoes: Saloman
on the road from the club into B'Court and up Forest Drive (1km long 100m climb) around and back to the club
Tuesday Apr 10, 2012 #
6 PM
running 54:32 [2] 10.0 km (5:27 / km)
shoes: Infinity Lite
easy Jacks loop
Monday Apr 9, 2012 #
8 AM
running 1:12:59 [3] 15.0 km (4:52 / km) +240m 4:30 / km
shoes: NB Trail sponsor
Loop from home up Green Belts to Cecilia, Forest to the Nek, down thru Die Hell and home.
9 PM
Skipping 5:00 [2]
650 jumps, what to get back into this, I think it helps with hill climbing!!!