Training Log Archive: Coach.dionIn the 7 days ending Sep 1, 2013:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Sep 1, 2013 #
4 PM
running long 2:10:07 [4] 27.5 km (4:44 / km) +450m 4:22 / km
shoes: 5 Finger test pair
Went for a drive and ran home!!! From Sunvalley Fishhoek...
Chappie's the Nek and down S/Cross drive.
Chappie's the Nek and down S/Cross drive.
Saturday Aug 31, 2013 #
8 AM
running race 1:39:34 [5] 20.2 km (4:56 / km) +430m 4:27 / km
shoes: 1010v2
BotRiver trail race ran hard but within myself, Bernard set off with me and the 2 of us opened a gap, then at about 7km he pulled ahead and I let him go, If I was going to stay with him I could have died!!! 3rd place was far behind.
really nice running out there.
really nice running out there.
Friday Aug 30, 2013 #
5 AM
running 24:57 [3] 5.5 km (4:32 / km)
shoes: NB Trail 00
Morning loop in the cold and rain!!!
Thursday Aug 29, 2013 #
6 PM
running warm up/down 34:08 [3] 7.5 km (4:33 / km)
shoes: NB Trail 00
Warm up to road loop near the park, track to wet to run on.
running intervals 12:57 [4] 4.0 km (3:14 / km)
shoes: NB Trail 00
10 x 400m on the road rest about 70sec (100m walk)
80.0 78.6 76.8 77.0 77.7 77.2 77.1 77.6 76.1 77.3
80.0 78.6 76.8 77.0 77.7 77.2 77.1 77.6 76.1 77.3
Wednesday Aug 28, 2013 #
6 PM
running hills 1:10:47 [4] 11.0 km (6:26 / km) +450m 5:21 / km
shoes: NB Trail 00
OK it was one of the wetter days this year... so the club was almost empty, Just Mark and I, he went Jacks in the forest while I head up onto Woodcutters and then headed back on the contour path!!! It was wet and dark amazing run.
Tuesday Aug 27, 2013 #
6 PM
running 1:04:48 [3] 13.0 km (4:59 / km) +250m 4:33 / km
shoes: NB Trail 00
Into the forest and up the long hill, maybe should have worked it a little harder. to Kirstenbosh and out bottem gate, road back.
Monday Aug 26, 2013 #
6 PM
running 48:58 [3] 10.0 km (4:54 / km)
shoes: New Balance MT10
Jacks loop forest