Training Log Archive: Coach.dionIn the 7 days ending Dec 16, 2012:
| ||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
|
|
|
|
| |||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Dec 16, 2012 #
7 AM
running hills 1:35:08 [5] 16.5 km (5:46 / km) +940m 4:29 / km
shoes: NB Trail 00
Canoed accross the river to run on the other side...
ran to the hill 6:16
2.4km up 300+m climb 15:14 down 13:05
up 15:48 down 12:20
up 15:39 down 11:05
back 5:39
then I Canoed back to the little house we were staying...
ran to the hill 6:16
2.4km up 300+m climb 15:14 down 13:05
up 15:48 down 12:20
up 15:39 down 11:05
back 5:39
then I Canoed back to the little house we were staying...
Saturday Dec 15, 2012 #
8 AM
running 44:24 [3] 10.0 km (4:26 / km)
shoes: Infinity Lite
On holiday on the breede!!! just a little out and back run,
did pick the pace up 3:44 and 3:19
did pick the pace up 3:44 and 3:19
Friday Dec 14, 2012 #
7 AM
running 32:40 [2] 7.1 km (4:36 / km)
shoes: Infinity Lite
Morning loop Constantia Main to Ladies Mile, home from Garage.
Thursday Dec 13, 2012 #
5 AM
running 33:52 [3] 7.4 km (4:35 / km)
shoes: NB Trail 00
Morning Run Peter Cloete
running long 1:06:42 [3] 15.5 km (4:18 / km) +141m 4:07 / km
shoes: NB Trail 00
From the club, a loop up Edan and over the foot bridge, back through B'Court
Wednesday Dec 12, 2012 #
5 PM
running warm up/down 33:52 [3] 8.0 km (4:14 / km)
shoes: Inov-8
Ran to Pollsmoor for the race
6 PM
running race 35:51 [5] 10.0 km (3:35 / km)
shoes: Inov-8
Pollsmoor 10km race, Plan before the weekend was to run 33:59, Like that was going to happen, so the plan changed, i would go out fastish and run for money...
Nice thing about being old!!! On the start line I saw Gugs, none of the other guys were there!!!
A 1st km of 3:23 had me in 2nd with the 3rd 40+ just behind me. I was pleased he only lasted 3km before he fell apart... (or it would have been me falling apart)
3;23 3:31 3:27 3:43 3:42 17:48
I now know 2nd was mine so I decided to aim at breaking 36min
3:40 3:37 3;34 3:39 3:31 18;03
2nd 40+ 10th finisher
The wind of the last couple of days was taking a break, and the sun was out!!! it was still almost 30 as we started
Nice thing about being old!!! On the start line I saw Gugs, none of the other guys were there!!!
A 1st km of 3:23 had me in 2nd with the 3rd 40+ just behind me. I was pleased he only lasted 3km before he fell apart... (or it would have been me falling apart)
3;23 3:31 3:27 3:43 3:42 17:48
I now know 2nd was mine so I decided to aim at breaking 36min
3:40 3:37 3;34 3:39 3:31 18;03
2nd 40+ 10th finisher
The wind of the last couple of days was taking a break, and the sun was out!!! it was still almost 30 as we started
Tuesday Dec 11, 2012 #
5 PM
running 54:46 [3] 12.0 km (4:34 / km)
shoes: NB Trail 00
easy run on the road, up boshoff then a loop in B'court
Monday Dec 10, 2012 #
5 PM
running 57:59 [4] 11.2 km (5:11 / km) +300m 4:34 / km
shoes: NB Trail 00
Not the best shoes for a Woodcutters loop, but it was great to run up there the trails are just the best and the run in the forest was what I needed!