Training Log Archive: Coach.dionIn the 7 days ending Nov 11, 2012:
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| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||
Sunday Nov 11, 2012 #
6 AM
cycling 1:08:34 [2] 20.5 km (17.9 kph)
easy cycle with Dawn
12 PM
running 29:45 [3] 6.5 km (4:35 / km)
shoes: Five Finger KSO Black
Short loop down boundery round and back
Saturday Nov 10, 2012 #
6 AM
running race 1:14:36 [5] 21.1 km (3:32 / km)
shoes: Inov-8
West Coast Half
ended up running hard...
17:38 17:32 17:50
21:35 for the last 6.1 km I was running down the other vets and ended 2nd (6th overall)
ended up running hard...
17:38 17:32 17:50
21:35 for the last 6.1 km I was running down the other vets and ended 2nd (6th overall)
Friday Nov 9, 2012 #
5 AM
running 33:54 [3] 7.4 km (4:35 / km)
shoes: NB Trail 00
Morning Peter Cloete loop, Dawn slept in...
Thursday Nov 8, 2012 #
5 PM
running warm up/down 24:27 [2] 5.0 km (4:53 / km)
shoes: NB Trail 00
5km warmup to the subway
running intervals 21:10 [5] 6.0 km (3:32 / km)
shoes: NB Trail 00
Fast slow 200m
Fast 35-37
Fast 35-37
Wednesday Nov 7, 2012 #
5 PM
running long 1:08:00 [3] 15.0 km (4:32 / km) +200m 4:15 / km
shoes: Infinity Lite
From the club through the subway, down and over the river. Up Eden and over foot bridge, loop B'Court and back to the club.
Tuesday Nov 6, 2012 #
5 PM
running warm up/down 22:55 [2] 5.0 km (4:35 / km)
shoes: NB Trail 00
Warmup to subway
running intervals 21:32 [5] 6.4 km (3:22 / km)
shoes: NB Trail 00
8 x 800m with 60sec rest
2:43 2:42 2:42 2:41
2:41 2:40 2:40 2:39
legs felt good while running, wasn't aiming at running that fast, but I guess I'm in that shape and should be running at the right pace...
2:43 2:42 2:42 2:41
2:41 2:40 2:40 2:39
legs felt good while running, wasn't aiming at running that fast, but I guess I'm in that shape and should be running at the right pace...
Monday Nov 5, 2012 #
running 44:30 [3] 10.0 km (4:27 / km)
shoes: Infinity Lite
Easy Boshof loop with a lap of the track to get Ms 310 to 10km...