Training Log Archive: Coach.dionIn the 7 days ending Jan 6, 2013:
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Sunday Jan 6, 2013 #
6 AM
running race 1:57:57 [4] 30.0 km (3:56 / km)
shoes: Inov-8
Bay to Bay
This should read took it easy and had fun the whole way, but at times I felt I've lost fitness since the marathon, so the last couple of km while still running at the right pace I was working harder than I wanted...
18:53 21:05 18:50
20:51 18:48 19:29
This should read took it easy and had fun the whole way, but at times I felt I've lost fitness since the marathon, so the last couple of km while still running at the right pace I was working harder than I wanted...
18:53 21:05 18:50
20:51 18:48 19:29
Saturday Jan 5, 2013 #
8 AM
running 21:53 [3] 5.0 km (4:23 / km)
shoes: NB310
Easy run around the block, with a little loop to make it 5km
Friday Jan 4, 2013 #
6 AM
cycling 3:03:12 [3] 50.0 km (16.4 kph)
Up Southern Cross, Chappies, main back.
1 PM
running 15:50 [3] 4.0 km (3:58 / km)
shoes: montrail Streak grey
From home to field, couple of laps, then turned round at 2km, couple of laps, home...
Thursday Jan 3, 2013 #
9 AM
running 18:54 [3] 4.0 km (4:44 / km)
shoes: Five Finger KSO Black
Flat out to Boundaryand back.
Wednesday Jan 2, 2013 #
7 AM
running 1:01:45 [3] 11.2 km (5:31 / km) +240m 4:59 / km
shoes: NB Trail sponsor
Met Eddie at R/mem went for a short warm up then 2 x 5min stairs with 2km between them, also 2km warm down.
Tuesday Jan 1, 2013 #
10 AM
running 19:03 [3] 4.0 km (4:46 / km)
shoes: Infinity Lite
Ran round the block from home
Monday Dec 31, 2012 #
10 AM
running intervals 19:00 [3] 5.0 km (3:48 / km)
shoes: NB Trail 00
Short run from home to 1km loop, then
4 x 1km
3:49 3:37 3:30 3:18
Got faster and faster...
4 x 1km
3:49 3:37 3:30 3:18
Got faster and faster...
running intervals 19:00 [3] 5.0 km (3:48 / km)
shoes: NB Trail 00
Short run from home to 1km loop, then
4 x 1km
3:49 3:37 3:30 3:18
Got faster and faster...
4 x 1km
3:49 3:37 3:30 3:18
Got faster and faster...
6 PM
running race 47:23 [2] 8.0 km (5:55 / km)
shoes: NB Trail 00
Runner's Memorial race, ran with Dawn.