Training Log Archive: Coach.dionIn the 7 days ending Mar 23, 2014:
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Sunday Mar 23, 2014 #
12 PM
running long 2:07:37 [4] 27.0 km (4:44 / km)
shoes: 5 Finger test pair
Loop bergvliet, Penny lane - Main, up past Ou Kaapse, then home.
went well till 14km then it was hard work.
went well till 14km then it was hard work.
Saturday Mar 22, 2014 #
8 AM
running long 1:13:47 [3] 15.0 km (4:55 / km) +280m 4:30 / km
shoes: 5 Finger test pair
up from Wynberg to Bishops Court, loop.
Top Gate Spilhouse home
Top Gate Spilhouse home
Friday Mar 21, 2014 #
8 AM
running long 2:33:38 [4] 20.0 km (7:41 / km) +1000m 6:09 / km
shoes: New Balance MT10
from the Nek up the road, then Smutts track to Maclears.
Platterklip, then Valley of the Red Gods back
legs heavy was slow...
Platterklip, then Valley of the Red Gods back
legs heavy was slow...
Thursday Mar 20, 2014 #
6 PM
running hills 1:08:04 [4] 14.5 km (4:42 / km) +400m 4:08 / km
shoes: New Balance MT10
Block house
hill 7:04 2:41 up ok
then loop in Newlands forest
hill 7:04 2:41 up ok
then loop in Newlands forest
Wednesday Mar 19, 2014 #
6 PM
running 27:40 [2] 6.1 km (4:32 / km)
shoes: New Balance MT10
INTO FOREST OUT AT SUBWAY
Tuesday Mar 18, 2014 #
5 PM
running warm up/down 24:18 [2] 5.0 km (4:52 / km)
shoes: New Balance MT10
Warmup to subway
running race 3:22 [4] 1.0 km (3:22 / km)
shoes: New Balance MT10
TT on the track
didn't got to hard ofter the weekend, went through 500in 1m45 so 2nd half was 1m37
didn't got to hard ofter the weekend, went through 500in 1m45 so 2nd half was 1m37
Monday Mar 17, 2014 #
5 PM
running 31:07 [2] 6.1 km (5:06 / km)
shoes: New Balance MT10
Short loop into forest out at forest station and back to club