Training Log Archive: Coach.dionIn the 7 days ending May 20, 2012:
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| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||
Sunday May 20, 2012 #
8 AM
running race 1:37:59 [5] 14.9 km (6:35 / km) +930m 5:01 / km
shoes: NB310
Helderberg Mountain Challenge
Ran like a wounded goat towing a caravan with two flat tires!!! Was 4 minutes slower to the top and didn't race down...
Ran like a wounded goat towing a caravan with two flat tires!!! Was 4 minutes slower to the top and didn't race down...
Saturday May 19, 2012 #
12 PM
running 36:20 [3] 8.0 km (4:33 / km)
shoes: NB310
Easy loop in Constantia from home.
Friday May 18, 2012 #
5 AM
running 33:05 [3] 7.4 km (4:28 / km)
shoes: montrail Streak grey
morning run peter Cloete round and home
Thursday May 17, 2012 #
6 PM
running 29:40 [3] 6.0 km (4:57 / km)
shoes: montrail Streak grey
Easy run to R/Mem hill to let the guys do a couple of hills, OK I ran the first 2 slowly and then jogged back the the club for 7 x 50 (+_8.2sec) and 1 x 100m 15.3 I think I can break 15!!!!
Wednesday May 16, 2012 #
5 PM
running 57:47 [3] 12.0 km (4:49 / km) +250m 4:22 / km
shoes: NB Trail sponsor
From club into forest Jack, then through to K'Bosch and back down Riverside road.
Tuesday May 15, 2012 #
6 PM
running warm up/down 33:59 [3] 7.5 km (4:32 / km)
shoes: NB Trail 00
warmup to Boshoff and warm down back to club
running 25:05 [5] 7.0 km (3:35 / km)
shoes: NB Trail 00
fast slow 500m
1:37 1:36 1:37 1:35 1:37 1:34 1:39
1:54 1:58 1:58 1:57 1:58 1:55 2:04
kept a good pace going
1:37 1:36 1:37 1:35 1:37 1:34 1:39
1:54 1:58 1:58 1:57 1:58 1:55 2:04
kept a good pace going
Monday May 14, 2012 #
6 PM
running warm up/down 46:47 [3] 9.75 km (4:48 / km) +115m 4:32 / km
shoes: NB Trail sponsor
warmup to R/mem through forest...
2km midway in the session 8:30
and warm down back to club.
2km midway in the session 8:30
and warm down back to club.
Stairs 14:02 [4] 2.25 km (6:14 / km) +200m 4:19 / km
shoes: NB Trail sponsor
Stairs at R/Mem
only big ones, 2 x 10sets, 2km between sets
both sets took 7:01!
only big ones, 2 x 10sets, 2km between sets
both sets took 7:01!