Training Log Archive: Coach.dionIn the 7 days ending May 4, 2014:
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Sunday May 4, 2014 #
7 AM
running race 4:16:53 [5] 36.2 km (7:06 / km) +2460m 5:18 / km
shoes: 1010v2
JMC race
didn't go well, was running ok till about 2 hours... then I couldn't go hard anymore! so lost about 20-30min!
didn't go well, was running ok till about 2 hours... then I couldn't go hard anymore! so lost about 20-30min!
Saturday May 3, 2014 #
8 AM
running 23:47 [2] 5.0 km (4:45 / km)
shoes: Inov-8
From Home, around Richards house and home.
Friday May 2, 2014 #
5 AM
running 24:01 [2] 5.0 km (4:48 / km)
shoes: NB Trail 00
Morning loop down Boundary, Kendel, and back on main.
Thursday May 1, 2014 #
7 AM
running 33:56 [2] 7.0 km (4:51 / km)
shoes: New Balance MT10
Public holiday...
easy run from home, tapering for sunday's race!
easy run from home, tapering for sunday's race!
Wednesday Apr 30, 2014 #
5 PM
running 48:47 [3] 10.3 km (4:44 / km)
shoes: New Balance MT10
Ran over the UCT race route
Tuesday Apr 29, 2014 #
5 PM
running warm up/down 24:06 [2] 5.0 km (4:49 / km)
shoes: New Balance MT10
Warmup to subway
running intervals 11:42 [4] 3.2 km (3:39 / km)
shoes: New Balance MT10
4 x 800m 90 sec rest
2:52 2:47 2:47 2:47
felt good running at that pace, but need to be 10 sec faster...
2:52 2:47 2:47 2:47
felt good running at that pace, but need to be 10 sec faster...
6 PM
running intervals 7:12 [4] 2.0 km (3:36 / km)
shoes: New Balance MT10
a little slow, should have been at 10km pace (6:50 although I want 6:40!)
Monday Apr 28, 2014 #
8 AM
running 51:59 [3] 11.0 km (4:44 / km) +200m 4:20 / km
shoes: New Balance MT10
Ran from home to Sliverhurst, up tempo (1.1km) then up Southen Cross.
Down Green Belts, tempo 3km down.
Home
Down Green Belts, tempo 3km down.
Home