Training Log Archive: Coach.dion

In the 7 days ending May 27, 2012:

1:54

0:00

4 PM

running long 1:28:53 [3] 20.0 km (4:27 / km)
shoes: Five Finger KSO Black

Fran from home with Dawn on the bike!!! down Main back past Pollsmoor...

10 AM

running 1:54:22 [3] 18.0 km (6:21 / km) +825m 5:10 / km
shoes: NB Trail sponsor

Ran from home up Nursary (18:52 a little slow!) round and down single tracks

5 AM

running 29:09 [2] 6.0 km (4:52 / km)
shoes: Five Finger KSO Black

Ran around pretoria!

5 AM

running 29:24 [3] 6.0 km (4:54 / km)
shoes: Five Finger KSO Black

short loop around Pretoria

5 AM

running 33:55 [3] 7.4 km (4:35 / km)
shoes: Five Finger KSO Black

morning run Peter Cloete

6 PM

running warm up/down 34:41 [2] 7.5 km (4:37 / km)
shoes: New Balance

warmup to bosh and warm down back to club

running 19:14 [3] 5.0 km (3:51 / km)
shoes: New Balance

fast slow 500m
1:36 1:31 1:33 1;31 1;33
2:11 2:17 2:20 2:17 2:20

ran the slows a little slower and the fast a little faster...

6 PM

running warm up/down 48:30 [3] 9.75 km (4:58 / km) +130m 4:40 / km
shoes: NB Trail sponsor

Warmup to R/mem and a 2km tempo run inbetween stairs

Stairs 13:57 [4] 2.25 km (6:12 / km) +200m 4:18 / km
shoes: NB Trail sponsor

Stairs at R/mem
10 x stairs 7:00

tempo

10 x stairs 6:57