Training Log Archive: Coach.dionIn the 7 days ending Aug 26, 2012:
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Sunday Aug 26, 2012 #
10 AM
running long 1:57:59 [4] 25.0 km (4:43 / km) +520m 4:16 / km
shoes: Infinity Lite
After watching SA half champs winning time 60:57 I ran home Via C Nek on the road.
Saturday Aug 25, 2012 #
10 AM
running long 2:02:15 [4] 15.4 km (7:56 / km) +1000m 6:00 / km
shoes: NB Trail sponsor
It was PUFFER day and the weather was not every nice!!! I ran up to Maclears to shout for the leader...
was upnder an hour up and met them as I headed back...
was upnder an hour up and met them as I headed back...
Friday Aug 24, 2012 #
5 PM
running 17:11 [3] 4.0 km (4:18 / km)
shoes: Five Finger KSO Black
Round the block for home
Thursday Aug 23, 2012 #
6 PM
running intervals 54:07 [5] 12.4 km (4:22 / km)
shoes: Infinity Lite
4km warmup then:
10 x 300m hard 180m easy +_ 55sec
this was on the road around a block, works quiet well.
warm dow back to club just over 3km
10 x 300m hard 180m easy +_ 55sec
this was on the road around a block, works quiet well.
warm dow back to club just over 3km
Wednesday Aug 22, 2012 #
5 PM
running 57:12 [4] 13.0 km (4:24 / km)
shoes: Infinity Lite
Ran down to the TT at the Common
5km 18:32 ran with a friend as a tempo run in the middle of our run.
5km 18:32 ran with a friend as a tempo run in the middle of our run.
Tuesday Aug 21, 2012 #
5 PM
running warm up/down 34:10 [2] 7.5 km (4:33 / km)
shoes: NB Trail 00
warmup to Boshoff and run back after session
6 PM
running intervals 20:20 [5] 6.0 km (3:23 / km)
shoes: NB Trail 00
3x 2 km on the road 90sec rest 6:48 6:47 6:45
Monday Aug 20, 2012 #
6 PM
running 53:15 [3] 12.0 km (4:26 / km)
shoes: NB Trail 00
Easy Boshoff the 10 x short steep hills and a couple of laps of the car park to stretch the legs...