Training Log Archive: Coach.dionIn the 7 days ending Aug 18, 2013:
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Sunday Aug 18, 2013 #
7 AM
running race 2:01:31 [4] 30.0 km (4:03 / km)
shoes: 5 Finger test pair
Race John Korasie 30km used as a long run, ran with Roger till I had a pit stop!!! lost +_ 1:45, happy with run, would have been faster if I had stayed with Roger till 15km when he put the hammer down!!!
21:05 in cluded 2km of Red Hill
20;44 the rest of Red Hill
20:56 this would have been 1:45 faster, lots of down hill
20:10 easy down and easy up to Smith's
19:02 down
19:30 rolling hills at the end, kept the tempo up.
25th and 5th 40+
21:05 in cluded 2km of Red Hill
20;44 the rest of Red Hill
20:56 this would have been 1:45 faster, lots of down hill
20:10 easy down and easy up to Smith's
19:02 down
19:30 rolling hills at the end, kept the tempo up.
25th and 5th 40+
Saturday Aug 17, 2013 #
12 PM
running 39:34 [3] 8.4 km (4:43 / km)
shoes: NB Trail 00
Easy up past Wynberg park back over foot bridge and home
Friday Aug 16, 2013 #
5 AM
running warm up/down 23:14 [2] 5.0 km (4:39 / km)
shoes: NB Trail 00
easy morning run
Thursday Aug 15, 2013 #
6 PM
running 42:22 [2] 9.5 km (4:28 / km)
shoes: 5 Finger test pair
Easy run, but did through in 2 x 1km reps at 3:47 and 3:43
the legs still work
the legs still work
Wednesday Aug 14, 2013 #
6 PM
running 41:01 [2] 8.3 km (4:57 / km)
shoes: New Balance MT10
another recovery run...
Tuesday Aug 13, 2013 #
6 PM
running 37:54 [2] 8.1 km (4:41 / km)
shoes: 5 Finger test pair
more recovery, with 2 x 500 at sub 4min pace
Monday Aug 12, 2013 #
6 PM
running 28:38 [2] 6.1 km (4:42 / km)
shoes: 5 Finger test pair
recovery run