Training Log Archive: Coach.dionIn the 7 days ending Jun 10, 2012:
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Sunday Jun 10, 2012 #
7 AM
running long 1:25:41 [4] 21.5 km (3:59 / km) +170m 3:50 / km
shoes: Five Finger KSO Black
Ran from home down Main up Boys Drive, past West Lake Pollsmoor and home turning at Ladies Mile.
kept the tempo up after yesterday
kept the tempo up after yesterday
Saturday Jun 9, 2012 #
running long 2:09:41 [4] 21.5 km (6:02 / km) +810m 5:05 / km
shoes: NB Trail sponsor
Watched a bit of Fisherman's Trail from Ou Kaapse Weg. Dawn Drove home and I ran home...
Followed the route to Blackburn, turn right instead of going down. Right took me up to the Mast, then down the other side over Vlakkenberg to the Nek and Home.
Followed the route to Blackburn, turn right instead of going down. Right took me up to the Mast, then down the other side over Vlakkenberg to the Nek and Home.
Friday Jun 8, 2012 #
5 AM
running 32:23 [2] 7.4 km (4:23 / km)
shoes: Five Finger KSO Black
Morning run, Peter Cloete
Thursday Jun 7, 2012 #
5 PM
running hills 1:08:56 [3] 10.7 km (6:27 / km) +500m 5:13 / km
shoes: NB Trail sponsor
The rain had really come down through the day and the field was wet, so no 200m's... But the forest was wet and the mountain was a wash with waterfalls!!!
So we ran up to the contour path crossing lots of rivers (3 deeper than knee deep!) and ran in the dark for half the run coming down at Rhodes.
So we ran up to the contour path crossing lots of rivers (3 deeper than knee deep!) and ran in the dark for half the run coming down at Rhodes.
Wednesday Jun 6, 2012 #
6 PM
running 1:00:59 [3] 12.0 km (5:05 / km)
shoes: NB Trail sponsor
From the club through the forest to Kirstenbosch and out bottom gate, back to club.
Tuesday Jun 5, 2012 #
5 PM
running warm up/down 19:18 [2] 4.1 km (4:42 / km)
shoes: Infinity Lite
Warmup to the common in the rain and almost dark
6 PM
running 20:40 [5] 6.0 km (3:27 / km)
shoes: Infinity Lite
2 x 3km 90-120sec rest
So it was raining and there was a bit of wind, for the first one we start at the 3km mark of the TT route and ran to the start...
3:27 3:23 3:29 10:20
half wind on 1km and 3km
then from the start to the 3km mark
3:17 3:36 3:26 10:20
2nd km wind!
So it was raining and there was a bit of wind, for the first one we start at the 3km mark of the TT route and ran to the start...
3:27 3:23 3:29 10:20
half wind on 1km and 3km
then from the start to the 3km mark
3:17 3:36 3:26 10:20
2nd km wind!
Monday Jun 4, 2012 #
5 PM
running 49:18 [3] 10.0 km (4:56 / km)
shoes: NB Trail sponsor
Jacks loop, it was a lovely day for a forest run, but I should have left 5min earlier and run a little faster, it was getter a bit dark as we come out of the forest!!!
7 PM
Skipping 5:30 [3]
about 600 jumps