Training Log Archive: Coach.dionIn the 7 days ending May 6, 2012:
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Sunday May 6, 2012 #
7 AM
running race 2:57:26 [5] 30.6 km (5:48 / km) +1342m 4:45 / km
shoes: NB310
race time!!!
Jonkershoek Mountain Challenge, last year it was wet!!! cold and well stormy up there... I really shouldn't have run as I was sick, but I wanted to see if there was snow up there!!! it was cold enough, but to wet for snow...
This year it was clear and amazing on the mountain.
had a great race, legs still sore from last week, but came in 2nd, 1st 40+!
Jonkershoek Mountain Challenge, last year it was wet!!! cold and well stormy up there... I really shouldn't have run as I was sick, but I wanted to see if there was snow up there!!! it was cold enough, but to wet for snow...
This year it was clear and amazing on the mountain.
had a great race, legs still sore from last week, but came in 2nd, 1st 40+!
Saturday May 5, 2012 #
running 24:04 [3] 5.2 km (4:38 / km)
shoes: Infinity Lite
After walking the dogs with Dawn I ran home through the green belts down hill all the way
Friday May 4, 2012 #
5 PM
running 22:03 [3] 5.1 km (4:19 / km)
shoes: Five Finger KSO Black
easy run from home out at back with a loop at home to make up the distance
Thursday May 3, 2012 #
6 PM
running warm up/down 36:25 [2] 7.5 km (4:51 / km)
shoes: Infinity Lite
warm up to Boshoff and warm down back to the club.
running intervals 11:10 [5] 3.0 km (3:43 / km)
shoes: Infinity Lite
fast slow 500m!!!
1:37 2:03
1:35 2:06
1:37 2:09
fast to fast, slow to slow!!!
1:37 2:03
1:35 2:06
1:37 2:09
fast to fast, slow to slow!!!
Wednesday May 2, 2012 #
6 PM
running 34:31 [2] 7.0 mi (4:56 / mi)
shoes: Infinity Lite
Easy run to the lights from the club
Tuesday May 1, 2012 #
8 AM
running warm up/down 23:53 [3] 5.0 km (4:47 / km)
shoes: NB Trail 00
easy run from home to VOB and 7 strides on the field to see if the legs work!!!
Monday Apr 30, 2012 #
8 AM
running warm up/down 23:12 [2] 4.0 km (5:48 / km)
shoes: NB310
rasy run on the beach at Sedgefield with Dawn