Training Log Archive: Coach.dionIn the 7 days ending Jun 9, 2013:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Jun 9, 2013 #
8 AM
running race 1:03:43 [5] 16.0 km (3:59 / km) +520m 3:26 / km
shoes: NB 1010
Table Mountian Race
up 26:47 ok
around Dams 19:11 ok
Down 17:45 slow
1st up was over taken on the Dam wall stayed 2nd (1st 40+)
up 26:47 ok
around Dams 19:11 ok
Down 17:45 slow
1st up was over taken on the Dam wall stayed 2nd (1st 40+)
Saturday Jun 8, 2013 #
running 33:43 [2] 7.1 km (4:45 / km)
shoes: Five Finger KSO Black
easy run from home
Friday Jun 7, 2013 #
5 AM
running 22:10 [2] 4.5 km (4:56 / km)
shoes: Five Finger KSO Black
had wanted to do more, but my calf is a little tight so I kept it at the short morning loop.
Thursday Jun 6, 2013 #
5 AM
running 24:12 [3] 5.0 km (4:50 / km)
shoes: NB Trail 00
Morning Run down Bondary Kendal and Main back
Wednesday Jun 5, 2013 #
5 PM
running 1:09:15 [3] 15.0 km (4:37 / km) +130m 4:25 / km
shoes: Montrail Rock Ridge
On the road, through subway, up Eden over foot bridge and back to club
Tuesday Jun 4, 2013 #
6 PM
running warm up/down 41:09 [2] 8.7 km (4:44 / km)
shoes: NB Trail 00
Warm up to Boshoff abd run back to the club
running hills 20:27 [5] 6.0 km (3:25 / km) +90m 3:10 / km
shoes: NB Trail 00
Hills at the end of Boshoff 500m, not steep, plan tempo up +_ 1:50 up
30 sec rest
fast down +_ 1:30
30 sec rest
x 6
30 sec rest
fast down +_ 1:30
30 sec rest
x 6
Monday Jun 3, 2013 #
5 PM
running 53:19 [3] 11.4 km (4:41 / km)
shoes: NB Trail 00
On the road, up Riverside loop round and back to Bremna as the track was wet we did 5 loops working the straights, so it's about 100m tempo and 50m easy.