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Training Log Archive: Coach.dion

In the 7 days ending Feb 3, 2013:

activity # timemileskm+m
  running10 7:39:37 62.45(7:22) 100.5(4:34) 600
  Total10 7:39:37 62.45(7:22) 100.5(4:34) 600

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MoTuWeThFrSaSu

Sunday Feb 3, 2013 #

7 AM

running long 1:31:23 [3] 16.7 km (5:28 / km) +350m 4:57 / km
shoes: NB 1010

up through the Green Belts to S/Cross drive, loop in Forest, home down the other Green Belts.

Saturday Feb 2, 2013 #

5 AM

running warm up/down 27:40 [3] 5.7 km (4:51 / km)
shoes: Inov-8

Ran to Race Tokia
6 AM

running race 1:19:49 [5] 21.1 km (3:47 / km)
shoes: Inov-8

Lion of Africa, it was hard work, and I still have another week of hard training before a rest week.
18:41 19:18 18:59 22:50 (6.1)
10 AM

running 17:25 [2] 3.5 km (4:59 / km)
shoes: Inov-8

Ran to the Green Belt after prise giving (2nd 40+) to meet Dawn and the Puppies.

Friday Feb 1, 2013 #

5 AM

running 29:25 [2] 6.3 km (4:40 / km)
shoes: Five Finger KSO Black

Morning run to Kenilworth and Main Rd back

Thursday Jan 31, 2013 #

5 PM

running 10:05 [2] 2.0 km (5:03 / km)
shoes: NB Trail sponsor

Warmup to R/Mem hill

running hills 25:12 [5] 5.6 km (4:30 / km) +250m 3:41 / km
ahr:150 max:172 shoes: NB Trail sponsor

Hills
60 - 50 - 40 - 30 - 20 - 10, sec hard up, then back up again
Will was still running long hills, so I joined him for 2 to the top

running warm up/down 20:04 [3] 4.6 km (4:22 / km)
shoes: NB Trail sponsor

ran back to the club via the subway

Wednesday Jan 30, 2013 #

running 1:03:26 [3] 13.0 km (4:53 / km)
shoes: NB Trail sponsor

easy run through the forest to Kirstenbosch, out at bottem gate.
Back on the road, then 1km in 3:54 on the track.

Tuesday Jan 29, 2013 #

5 PM

running warm up/down 24:42 [2] 5.0 km (4:56 / km)
shoes: NB Trail 00

warm up to subway
6 PM

running intervals 19:18 [5] 6.0 km (3:13 / km)
shoes: NB Trail 00

12 x 500m with 75 sec rest

1:40.6 1:38.0 1:36.9 1:37.0 1:37.4 1:35.9
1:36.5 1:34.6 1:33.9 1:33.4 1:36.1 1:33.7

running warm up/down 3:53 [3] 1.0 km (3:53 / km)
shoes: NB Trail 00

warmdown on the track

Monday Jan 28, 2013 #

6 PM

running 47:15 [2] 10.0 km (4:44 / km)
shoes: NB Trail 00

Easy Boshoff

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