Training Log Archive: Coach.dionIn the 7 days ending Dec 9, 2012:
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Sunday Dec 9, 2012 #
6 AM
cycling 1:30:00 [2] 25.0 km (16.7 kph)
Easy cycle with Dawn
12 PM
running warm up/down 31:55 [3] 7.3 km (4:22 / km)
shoes: Infinity Lite
from home to the hill 17;01
back 14:54
back 14:54
running hills 25:31 [5] 5.6 km (4:33 / km) +240m 3:45 / km
shoes: Infinity Lite
Hills At Ave Bordeaux
1:47 1:43 1:41 1:44 1:41 1:43 1:44 1:42
dowwns around 1:30-1:26
about 340m with about 30m climb
1:47 1:43 1:41 1:44 1:41 1:43 1:44 1:42
dowwns around 1:30-1:26
about 340m with about 30m climb
Saturday Dec 8, 2012 #
6 AM
running race 56:49 [5] 15.0 km (3:47 / km)
shoes: Inov-8
Avbob 15km race Tableview
Really tried to run hard out into the wind, pushed the pace a bit, but was going nowhere!!!
18:06 1st 5km the we turned still into thhe wind, but with the hittle hill past the race course. 3:43
Now with the wind behind I was hoping for fast:
3:34 3:41 4:01 I was dropped and feeling flat!
4:03 slowed 3:56 3:59
3:56 3:56 3:50
don't know why I ran so slow, was hoping for a 52!!!
Really tried to run hard out into the wind, pushed the pace a bit, but was going nowhere!!!
18:06 1st 5km the we turned still into thhe wind, but with the hittle hill past the race course. 3:43
Now with the wind behind I was hoping for fast:
3:34 3:41 4:01 I was dropped and feeling flat!
4:03 slowed 3:56 3:59
3:56 3:56 3:50
don't know why I ran so slow, was hoping for a 52!!!
Friday Dec 7, 2012 #
5 AM
running warm up/down 34:01 [2] 7.4 km (4:36 / km)
shoes: NB Trail 00
Morning Run, Dawn on the bike, ran around Peter Cloete.
Thursday Dec 6, 2012 #
5 AM
running warm up/down 24:56 [2] 5.2 km (4:48 / km)
shoes: NB Trail 00
Little run around Pretoria
Wednesday Dec 5, 2012 #
5 AM
running warm up/down 34:50 [2] 7.4 km (4:42 / km)
shoes: NB Trail 00
Morning run Peter Cloete loop
Tuesday Dec 4, 2012 #
7 AM
running 2:54:34 [4] 28.0 km (6:14 / km) +1285m 5:04 / km
shoes: NB 1010
Birthday run!!! on may own i ran the same run as last weekend, But...
Contour path to Block house 3min faster
Road to platteklip 1min faster
Up plakkeklip (700m climb in 2.5km) 29:16 (2min faster)
to Maclears 11:11 (3min faster)
Smuts track 35min (12min faster!!!)
Down 15:51 (5min faster)
Yes I was flying, it was fun on the mountain, love days like that!!!
Contour path to Block house 3min faster
Road to platteklip 1min faster
Up plakkeklip (700m climb in 2.5km) 29:16 (2min faster)
to Maclears 11:11 (3min faster)
Smuts track 35min (12min faster!!!)
Down 15:51 (5min faster)
Yes I was flying, it was fun on the mountain, love days like that!!!
Monday Dec 3, 2012 #
6 PM
running 44:12 [3] 10.0 km (4:25 / km)
shoes: NB Trail 00
easy run on the road Boshoff loop