Training Log Archive: Coach.dionIn the 7 days ending Mar 10, 2013:
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| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||
Sunday Mar 10, 2013 #
8 AM
cycling race 5:09:15 [3] 109.0 km (21.1 kph)
Argus number 17 on Tandom with Dawn
running 28:04 [3] 6.0 km (4:41 / km)
shoes: Five Finger KSO Black
Easy run up the Green Belt after sitting for 5 hours, it was needed...
Saturday Mar 9, 2013 #
5 AM
running warm up/down 1:03:59 [3] 13.0 km (4:55 / km)
shoes: Inov-8
Long warmup to race, ran from home via my Strawberry lane loop, and 2km ran home
6 AM
running race 55:25 [4] 15.0 km (3:42 / km)
shoes: Inov-8
VOB 15km race, ran hardish, but kept it steady
18:27 18:31 18:26
18:27 18:31 18:26
Friday Mar 8, 2013 #
5 AM
running 21:14 [2] 4.0 km (5:19 / km)
shoes: Five Finger KSO Black
easy loop from home
Thursday Mar 7, 2013 #
6 PM
running hills 57:19 [4] 10.0 km (5:44 / km) +550m 4:30 / km
shoes: NB Trail sponsor
run up to the Block house...
Wednesday Mar 6, 2013 #
5 PM
running tempo 59:06 [4] 13.0 km (4:33 / km)
shoes: NB Trail 00
OK it wasn't all tempo, but after going through the forst to Kirstenbosh we regrouped and then: Bang hard back to the club...
6km 20:56
6km 20:56
Tuesday Mar 5, 2013 #
5 PM
running 59:14 [3] 13.5 km (4:23 / km)
shoes: NB Trail 00
Ran from home strawberry lane loop
Monday Mar 4, 2013 #
5 PM
running warm up/down 23:51 [2] 5.0 km (4:46 / km)
shoes: NB Trail 00
Warmup to the subway
running 10:58 [5] 3.6 km (3:03 / km)
00:59.3 00:57.2 00:56.3 00:55.5 00:55.6
00:56.2 00:55.5 00:55.8 00:50.7 00:52.1
00:50.9 00:52.6
about 70sec rest
ran the last 4 hard, the had to rush home...
00:56.2 00:55.5 00:55.8 00:50.7 00:52.1
00:50.9 00:52.6
about 70sec rest
ran the last 4 hard, the had to rush home...