Training Log Archive: Coach.dionIn the 7 days ending Jul 22, 2012:
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Sunday Jul 22, 2012 #
12 PM
running 32:51 [2] 7.0 km (4:42 / km)
shoes: NB Trail sponsor
Short loop from home
Saturday Jul 21, 2012 #
7 AM
running warm up/down 2:17 [1] 0.5 km (4:34 / km)
shoes: Inov-8
warm up
running race 1:16:23 [5] 21.1 km (3:37 / km)
shoes: Inov-8
Gardon's bay half
very windy heading out...
17:46 18:11 18:17 17:51 4:17
battled the wind on the way out with 4 guys following me...
very windy heading out...
17:46 18:11 18:17 17:51 4:17
battled the wind on the way out with 4 guys following me...
Friday Jul 20, 2012 #
6 PM
running 29:51 [3] 6.5 km (4:36 / km)
shoes: Five Finger KSO Black
Short loop from home to Keldal and back Doordrift
Thursday Jul 19, 2012 #
5 PM
running warm up/down 30:38 [2] 6.3 km (4:52 / km)
shoes: NB310
Warmup to R/Mem hill and warm down back to subway and back bottem way.
running 16:48 [3] 3.7 mi (4:32 / mi) +150m 4:02 / mi
shoes: NB310
6 X +_ 600M single track hilly loop
2:54 2:47 2:47 2:47 2:45 2:48
2:54 2:47 2:47 2:47 2:45 2:48
Wednesday Jul 18, 2012 #
3 PM
running long 1:07:01 [3] 15.0 km (4:28 / km) +300m 4:04 / km
shoes: Five Finger KSO Black
Ran from home dropped a letter off for Dawn in Wynberg before heading to Bishopscourt, past Mandela's house, top gate and home on the road, had to pick up the pace at the end to get to 15km in the 67min aloud for today run...
Tuesday Jul 17, 2012 #
10 AM
running warm up/down 35:03 [2] 7.5 km (4:40 / km)
shoes: Infinity Lite
Ran from home before fetching Dawn around near Alphen and back home
running intervals 22:19 [3] 5.5 km (4:03 / km) +77m 3:48 / km
11 x 500m fast down and easy tempo up
1:54 1:37 1:34 1:35 1:29 1:29
2:30 2:31 2:33 2:33 2:30
nice session
1:54 1:37 1:34 1:35 1:29 1:29
2:30 2:31 2:33 2:33 2:30
nice session
Monday Jul 16, 2012 #
6 PM
running 49:25 [4] 10.0 km (4:57 / km) +170m 4:33 / km
shoes: Inov-8
easy run to the light, then on the way back I stopped at the very steep short hill and did 10 reps, not fast, but with good style (at least I thought so...) then on the way back to the club I did 5 x 50m fastish.