Training Log Archive: Coach.dionIn the 7 days ending Jan 13, 2013:
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Sunday Jan 13, 2013 #
7 AM
running race 59:16 [5] 13.8 km (4:18 / km) +300m 3:52 / km
shoes: NB 1010
Trail Series race one lebornon forest
Didn't run well, and let Johnny catch me, so I was only 2nd 40+ There were also a couple of kids that I should beat... next time!!!
Didn't run well, and let Johnny catch me, so I was only 2nd 40+ There were also a couple of kids that I should beat... next time!!!
Saturday Jan 12, 2013 #
9 AM
running race 48:39 [5] 13.2 km (3:41 / km)
shoes: NB 1010
TSC Terrafirma
Ran the 2nd leg, from Klienmond Hourbor to Arabella, handed over to the mountain biker about 60-90 sec off the pace. He closed the gap and Bernard took the lead on the beach.
I ran hard with a 3:06 1st km before fighting the wind on the road out, it was flat, but hard work.
Ran the 2nd leg, from Klienmond Hourbor to Arabella, handed over to the mountain biker about 60-90 sec off the pace. He closed the gap and Bernard took the lead on the beach.
I ran hard with a 3:06 1st km before fighting the wind on the road out, it was flat, but hard work.
Friday Jan 11, 2013 #
5 AM
running 19:09 [2] 4.0 km (4:47 / km)
shoes: Five Finger KSO Black
Morning loop, Up Doordrift, just the block.
Thursday Jan 10, 2013 #
5 PM
running warm up/down 35:03 [3] 7.5 km (4:40 / km)
shoes: NB Trail 00
warmup to Boshoff and warmdown back to club
running intervals 12:57 [5] 4.0 km (3:14 / km)
shoes: NB Trail 00
4 x 1km on the road
3:15 3:09 3:16 3:17
3:15 3:09 3:16 3:17
Wednesday Jan 9, 2013 #
5 PM
running long 1:08:00 [3] 15.0 km (4:32 / km) +200m 4:15 / km
shoes: NB 1010
From the club through the subway, down and over the river. Then up Eden and over Foot bridge before heading back.
Tuesday Jan 8, 2013 #
6 AM
cycling 1:16:35 [2] 23.0 km (18.0 kph)
Morning cycle with Dawn, had the day off work!
5 PM
running warm up/down 24:11 [2] 5.0 km (4:50 / km)
warm up to subway and back, used old racing shoes
6 PM
running intervals 17:44 [5] 6.0 km (2:57 / km)
30 x 200m with 45sec rest
34.0 - 36.2
ran well and kept it together...
34.0 - 36.2
ran well and kept it together...
Monday Jan 7, 2013 #
6 PM
running 46:03 [3] 10.0 km (4:36 / km)
shoes: Montrail Rock Ridge
Short loop to the lights, then 10 x 10sec steep hills (1km 5:15) and 5 x 100m on the track to stretch the legs (17-18 sec)