Training Log Archive: Coach.dionIn the 7 days ending May 12, 2013:
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Sunday May 12, 2013 #
7 AM
running race 1:20:54 [5] 21.1 km (3:50 / km) +190m 3:40 / km
shoes: Inov-8
OK Here is a question? The race was long, about 500m, so do I capture 21.1km or the 21.6 that the race was?
Slave run in town, 1st half hilly!!!
10km 38:31 Garmin called it 10.3km (that was OK)
5km to 15km on the road 18:18 garmin called it 5.08 (still OK)
Then the km boards were all out and the 18km board was at 19km (garmin)
last 6.1km 24:05 garmin called it 6.63!!! bang my sub 80 was gone...
2 places for the error
1) at +_ 17km we did an out and back, wasn't needed...
2) we run up passed the road we finished on to finish with the 10km!
we should and done ether or...
Finished 17th and 3rd 40+
Slave run in town, 1st half hilly!!!
10km 38:31 Garmin called it 10.3km (that was OK)
5km to 15km on the road 18:18 garmin called it 5.08 (still OK)
Then the km boards were all out and the 18km board was at 19km (garmin)
last 6.1km 24:05 garmin called it 6.63!!! bang my sub 80 was gone...
2 places for the error
1) at +_ 17km we did an out and back, wasn't needed...
2) we run up passed the road we finished on to finish with the 10km!
we should and done ether or...
Finished 17th and 3rd 40+
Saturday May 11, 2013 #
8 AM
running long 2:14:05 [3] 20.0 km (6:42 / km) +600m 5:50 / km
shoes: New Balance MT10
From house to Price Drive, up 9:00 (1.6km 160m climb)
Then up Vlakkenberg, 2.6km 39:19 (no path half the way)
Then 2.6km down other side, unused single track 24:02
home from the Nek 8.3km 38:24 good to be running again!!!
Then up Vlakkenberg, 2.6km 39:19 (no path half the way)
Then 2.6km down other side, unused single track 24:02
home from the Nek 8.3km 38:24 good to be running again!!!
Friday May 10, 2013 #
5 AM
running 28:34 [2] 6.0 km (4:46 / km)
shoes: Five Finger KSO Black
Morning Loop past Constantiaberg Medi Clinic up Long and around the block home.
Thursday May 9, 2013 #
5 PM
running warm up/down 23:48 [2] 5.2 km (4:35 / km)
shoes: NB Trail 00
warm up to subway and back past rugby field
6 PM
running intervals 15:00 [5] 4.8 km (3:07 / km)
shoes: NB Trail 00
12 x 400m 60 sec rest
1:16.4, 1:14.5, 1:13.5, 1:15.2,
1:14.8, 1:16.0, 1:14.6, 1:15.0,
1:15.8, 1:15.3, 1:15.1, 1:14.2
1:16.4, 1:14.5, 1:13.5, 1:15.2,
1:14.8, 1:16.0, 1:14.6, 1:15.0,
1:15.8, 1:15.3, 1:15.1, 1:14.2
Wednesday May 8, 2013 #
5 PM
running long 1:08:57 [3] 15.0 km (4:36 / km)
shoes: montrail Streak grey
From the club on the road, up Eden over foot bridge and through B'Court back to the club.
Tuesday May 7, 2013 #
5 PM
running warm up/down 24:54 [2] 5.2 km (4:47 / km)
shoes: montrail Streak grey
Warmup to the subway and back past the rugby fields
running intervals 17:06 [5] 5.0 km (3:25 / km)
shoes: montrail Streak grey
3 x 1000 + 2 x 1000 tempo!
3:16 3:16 3:13
3:37 3:44
3:16 3:16 3:13
3:37 3:44
Monday May 6, 2013 #
5 PM
running 49:07 [3] 10.3 km (4:46 / km)
shoes: montrail Streak grey
Easy Boshoff loop, and then 5 x 10sec hills