Training Log Archive: Coach.dionIn the 7 days ending Jun 2, 2013:
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Sunday Jun 2, 2013 #
5 PM
running long 1:29:47 [3] 20.0 km (4:29 / km)
ahr:129 max:142 shoes: Five Finger KSO Black
Missed the rain... ran late as I had been watching Comrades all day.
Down Main, steenberg back tried to keep the HR under 140...
Down Main, steenberg back tried to keep the HR under 140...
Saturday Jun 1, 2013 #
8 AM
running long 2:20:28 [4] 18.0 km (7:48 / km) +890m 6:15 / km
shoes: NB 1010
fron the nek to Maclears little slow, could be the wet and cold... 61:13 was hoping to break an hour.
the loop back past Platterklip and Valley of the red gods was slow because of the hail and the single tracks were rivers!!!
the loop back past Platterklip and Valley of the red gods was slow because of the hail and the single tracks were rivers!!!
Friday May 31, 2013 #
5 AM
running 33:18 [3] 7.4 km (4:30 / km)
shoes: NB Trail 00
Morning run loop round Peter Cloete, 2nd half I picked up the pace.
Thursday May 30, 2013 #
5 PM
running 46:49 [4] 10.0 km (4:41 / km)
shoes: Montrail Rock Ridge
Easy warmup to the bottom of Ravensberg, track was wet, so I moved the session to the road...
4 x 500m
1:51 1:59 1:39 1:46
1st 2 easy at marathon back, then just tempo to stretch the legs a little...
4 x 500m
1:51 1:59 1:39 1:46
1st 2 easy at marathon back, then just tempo to stretch the legs a little...
Wednesday May 29, 2013 #
running 47:49 [3] 10.0 km (4:47 / km)
shoes: Five Finger KSO Black
Easy Boshoff loop in the rain
Hit 1000 miles in my 5-fingers...
Hit 1000 miles in my 5-fingers...
Tuesday May 28, 2013 #
8 AM
running hills 56:27 [4] 12.1 km (4:40 / km) +230m 4:16 / km
shoes: New Balance MT10
Started off at an easy run down the gravel road, then I picked the pace up to about 4:00... That was till I saw a hill off to the side!!!
3 x 500m hill climb 55m
headed back then saw this hill...
1 x 300m hill climb 40m
3 x 500m hill climb 55m
headed back then saw this hill...
1 x 300m hill climb 40m
5 PM
running warm up/down 24:45 [2] 5.2 km (4:46 / km)
shoes: New Balance MT10
warm up to subway back past the Rugby field
didn't do the track session.
didn't do the track session.
Monday May 27, 2013 #
8 AM
running long 1:44:28 [3] 20.0 km (5:13 / km) +380m 4:46 / km
shoes: New Balance MT10
Away at Greyton, OK 7km out of town on a farm... So I ran the mountain bike trail...