Training Log Archive: Coach.dionIn the 7 days ending Dec 15, 2013:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Dec 15, 2013 #
5 PM
running 44:49 [3] 10.0 km (4:29 / km)
shoes: Inov-8
little run from home though Constantia
last 2 km tempo (3:54, 3:54)
last 2 km tempo (3:54, 3:54)
Saturday Dec 14, 2013 #
12 PM
running long 1:47:51 [4] 16.0 km (6:44 / km) +700m 5:32 / km
shoes: 5 Finger test pair
From home up the GB to Cecelia, then to Nursary 38:24
up 17:45
back the same way
down 13:59
through GB 37:42
up 17:45
back the same way
down 13:59
through GB 37:42
Friday Dec 13, 2013 #
5 AM
running 34:58 [3] 7.3 km (4:47 / km)
shoes: Five Finger KSO Black
Morning Run with Dawn in the green belt
Thursday Dec 12, 2013 #
5 PM
running hills 54:36 [4] 10.5 km (5:12 / km) +260m 4:38 / km
shoes: New Balance MT10
Short warmup to the Dawn at UCT...
12 x steep hill
loop to R/Mem and back to UCT
12 x steep hill
loop to R/Mem and back to UCT
Wednesday Dec 11, 2013 #
5 PM
running warm up/down 21:09 [2] 4.5 km (4:42 / km)
shoes: NB 10v2
3km warmup
1.5km run back for Dawn
1.5km run back for Dawn
6 PM
running race 35:10 [5] 10.0 km (3:31 / km)
shoes: NB 10v2
Pollsmoor 10km race
3:20
3:27
3:22
3:37
3:35 17:24
3:40
3:32
3:33
3:31
3:27 35:10
3:20
3:27
3:22
3:37
3:35 17:24
3:40
3:32
3:33
3:31
3:27 35:10
Tuesday Dec 10, 2013 #
5 PM
running 50:50 [3] 11.0 km (4:37 / km)
shoes: New Balance MT10
Easy Boshoff, and then 1km on the track 3:29 should have been easier!!!
Monday Dec 9, 2013 #
5 PM
running warm up/down 28:55 [2] 6.0 km (4:49 / km)
shoes: 5 Finger test pair
5km warm up and 1km warm down for the track session
6 PM
running intervals 8:51 [5] 3.0 km (2:57 / km)
shoes: 5 Finger test pair
10 x 300m with +_ 90sec rest 55-5, mostly 52 and 53