Training Log Archive: Coach.dionIn the 7 days ending Sep 9, 2012:
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Sunday Sep 9, 2012 #
7 AM
running race 36:23 [4] 10.0 km (3:38 / km)
shoes: NB310
Khayelitsha 10km race
just went out for a tempo, but ended up running hardish...
3:36 3:31 3:20 3:25 3:29 17:22 this was mostly with the wind...
3:35 3:46 3:49 3:44 3:41 0.23 36:23 it was windy
21th and 4th 40+
just went out for a tempo, but ended up running hardish...
3:36 3:31 3:20 3:25 3:29 17:22 this was mostly with the wind...
3:35 3:46 3:49 3:44 3:41 0.23 36:23 it was windy
21th and 4th 40+
running warm up/down 7:28 [2] 1.3 km (5:45 / km)
shoes: NB310
warmup
Saturday Sep 8, 2012 #
9 AM
running long 3:08:05 [4] 22.4 km (8:24 / km) +1350m 6:27 / km
shoes: NB Trail sponsor
Ran from the Nek up Vlakenberg, turned right in the sadle to Hout Bay, over Valley road, To LLadadno Corner up and back to car
Friday Sep 7, 2012 #
5 AM
running 34:50 [2] 7.4 km (4:42 / km)
shoes: Five Finger KSO Black
Morning loop Peter Cloete round and home
Thursday Sep 6, 2012 #
5 PM
running hills 50:01 [3] 10.0 km (5:00 / km) +395m 4:11 / km
shoes: Infinity Lite
Just an easy loop around R/Mem to run on the hills...
running intervals 1:18 [3] 0.4 km (3:15 / km)
shoes: Infinity Lite
1 x 400m !!!
Wednesday Sep 5, 2012 #
5 PM
running 1:00:09 [3] 12.4 km (4:51 / km) +350m 4:15 / km
shoes: Infinity Lite
Jacks to K'Bosch, then GB down river and back to club
Tuesday Sep 4, 2012 #
5 PM
running warm up/down 32:57 [3] 7.5 km (4:24 / km)
shoes: Infinity Lite
warmup to Boshoff and run back (Oh to make up the 200m needed for the 7.5km I include the walking/jogging between reps)
running intervals 20:51 [5] 6.0 km (3:29 / km)
shoes: Infinity Lite
3 x 2km with 60 sec rest
6:59 6:55 6:57
still not 100% so didn't do number 4 or run them at the 6:45 pace!
6:59 6:55 6:57
still not 100% so didn't do number 4 or run them at the 6:45 pace!
Monday Sep 3, 2012 #
5 PM
running 49:14 [3] 10.5 km (4:41 / km)
shoes: Infinity Lite
Easy run down into Ronderbosch, ending round the Common and back to the club for a couple of 50's to stretch out the legs...