Training Log Archive: Coach.dionIn the 7 days ending Nov 18, 2012:
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| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||
Sunday Nov 18, 2012 #
6 AM
cycling 1:08:15 [2] 21.0 mi (18.5 mph)
Easy morning ride with Dawn
running warm up/down 24:08 [3] 5.3 km (4:33 / km)
shoes: NB Trail 00
Easy run the loosen up the legs
Saturday Nov 17, 2012 #
5 AM
running race 2:49:36 [5] 42.2 km (4:01 / km) +360m 3:51 / km
shoes: Inov-8
Winelands marathon:
Ran with a couple of friend, to help them with there race, we all wanted something between 2h50 and 3h00 so with the running easy we went out at 4's
19:47 19:50 20:47 gets a little hilly from 10km
20:44 20:37 19:12 lots of downs as we head back
20:07 group of 15 was now down to 2... we started to loss guys at 25km
19:00 I was on my own and running down the 40+ guys...
caught them all so the last 2.2km 9:28
13th and 1st...
Ran with a couple of friend, to help them with there race, we all wanted something between 2h50 and 3h00 so with the running easy we went out at 4's
19:47 19:50 20:47 gets a little hilly from 10km
20:44 20:37 19:12 lots of downs as we head back
20:07 group of 15 was now down to 2... we started to loss guys at 25km
19:00 I was on my own and running down the 40+ guys...
caught them all so the last 2.2km 9:28
13th and 1st...
Friday Nov 16, 2012 #
5 PM
running 24:06 [2] 5.3 km (4:33 / km)
shoes: NB Trail 00
easy run from home, keep it flat.
Thursday Nov 15, 2012 #
6 PM
running warm up/down 23:26 [2] 5.2 km (4:30 / km)
shoes: NB Trail 00
WARM UP TO SUBWAY AND A COUPLE OF 50M STRIDES TO STRETCH OUT THE LEGS.
Wednesday Nov 14, 2012 #
5 PM
running 48:50 [3] 10.0 km (4:53 / km) +150m 4:33 / km
shoes: NB 1010
Jacks loop
Tuesday Nov 13, 2012 #
5 PM
running 23:12 [2] 5.0 km (4:38 / km)
shoes: NB Trail 00
Warmup to the subway
running 11:36 [3] 3.0 km (3:52 / km)
shoes: NB Trail 00
3 x 1000m easy controled
3:48 3:55 3:53
3:48 3:55 3:53
Monday Nov 12, 2012 #
5 PM
running warm up/down 28:34 [2] 6.0 km (4:46 / km)
shoes: montrail Streak grey
easy warm up through the subway followed by a couple of strides to stretch the legs.