Training Log Archive: Coach.dionIn the 7 days ending Oct 21, 2012:
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| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||
Sunday Oct 21, 2012 #
6 AM
cycling 2:11:00 [4] 26.5 km (12.1 kph)
Cycled to club and was lead bike for the Grape run, it was fun...
11 AM
running 58:53 [3] 12.5 km (4:43 / km) +200m 4:22 / km
shoes: Infinity Lite
Ran with roger upp GB loop to Cecelia and back GB
Saturday Oct 20, 2012 #
running race 34:50 [5] 10.0 km (3:29 / km)
shoes: Inov-8
Blue Down Race to the Vineyards
03:27 03:28 03:29 03:30 03:32 17;50 at the 5km board, top of the hill
03:26 03:13 03:18 03:16 03:22
00:44 Ms 310 (my new garmin called it 10.24)
21st and 2nd 40+
03:27 03:28 03:29 03:30 03:32 17;50 at the 5km board, top of the hill
03:26 03:13 03:18 03:16 03:22
00:44 Ms 310 (my new garmin called it 10.24)
21st and 2nd 40+
Friday Oct 19, 2012 #
5 AM
running 32:16 [3] 7.4 km (4:22 / km)
shoes: Five Finger KSO Black
Morning run Peter Cloete loop, it was cold and I ended up running a little quicker then normal
Thursday Oct 18, 2012 #
5 PM
running 50:31 [3] 11.1 km (4:33 / km)
shoes: Infinity Lite
easy Boshoff loop and 1km 3:23 on the track as a warm down!!!
Wednesday Oct 17, 2012 #
5 PM
running long 1:02:49 [3] 14.0 km (4:29 / km) +260m 4:06 / km
shoes: Infinity Lite
from the club up Eden over foot bridge and back through B'court.
Tuesday Oct 16, 2012 #
2 PM
running hills 47:11 [3] 10.4 km (4:32 / km) +180m 4:11 / km
shoes: NB310
Let the training for Winelands marathon start...
OK I wasn't running hard, I was still on holiday and decided to train with on of Dawn's friends so I took her for a hill session:
500m up (not a steep hill) at her marathon pace,
500m down fast (well 10km pace) no rest in the heat of the day
then a loop home.
OK I wasn't running hard, I was still on holiday and decided to train with on of Dawn's friends so I took her for a hill session:
500m up (not a steep hill) at her marathon pace,
500m down fast (well 10km pace) no rest in the heat of the day
then a loop home.
6 PM
cycling 39:45 [2] 15.0 km (22.6 kph)
Cycled to the club and back
Monday Oct 15, 2012 #
10 AM
running 24:48 [2] 5.1 km (4:52 / km) +64m 4:35 / km
shoes: NB310
Vleesbaai, easy run around the town, I think I ran on almost every road!!!
6 PM
cycling 21:00 [2] 6.0 km (17.1 kph)
Short ride to check the bike!!!