Training Log Archive: Coach.dionIn the 30 days ending Apr 30, 2009:
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| We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | |||||||||||||
Wednesday Apr 29, 2009 #
running 5:00 [1] 1.0 km (5:00 / km)
weather didn't look to good and since I'm a little sick and a little injured I only did a couple of laps
Tuesday Apr 28, 2009 #
running warm up/down 14:30 [2] 3.0 km (4:50 / km)
Took an easy run around the track with one of the girls, still not ready to train.
Saturday Apr 25, 2009 #
running race 53:54 [5] 10.5 km (5:08 / km) +900m 3:36 / km
Mast Challange so Saturday saw me trying to run a race... now as my knee has been playing up and I've been resting I wasn't hoping for much. Have run this race twice before, both times under 50min, but this time was only hoping for sub 55 so was happy with my run except for the fact that some tiny little Austrian girl Carina Walse, kicked my fat butt...
Thursday Apr 23, 2009 #
Unspecified hills (hiking) 3:45:00 [4] 4.0 km (56:15 / km) +900m 26:28 / km
We have friend from the UK here in the Mother City and Mavis wanted to be on Table Mountain for her 65th birthday, so I took to day off work and walked up with them, 2h45 up, a bit of time on the top, I them send them down by the cable car and walked/jogged down picking up old bottles and rubbish left by piggs!!!
Saturday Apr 18, 2009 #
running 24:19 [1] 5.0 km (4:52 / km)
Morning run with Dawn (OK I had to wait for her...) through the Green Belt. knee still not right might tack a couple more days off...
Saturday Apr 11, 2009 #
running race 4:20:52 [5] 56.0 km (4:40 / km)
ran my sub 3 hour marathon, but I had stuffed my knees up chopping down a tree, so I had to slow down over the last 14km... will put the splits in later
Wednesday Apr 8, 2009 #
running 30:35 [3] 7.0 km (4:22 / km)
Last run before Saturday, legs should be ok for the 56...
Tuesday Apr 7, 2009 #
running warm up/down 22:20 [2] 5.0 km (4:28 / km)
warmup to subway
running intervals 11:02 [3] 3.0 km (3:41 / km)
2 x 1000m easy at 3:48 3:54
1 x 1000m at 3:20
legs feel OK rest was 90 sec
1 x 1000m at 3:20
legs feel OK rest was 90 sec
Monday Apr 6, 2009 #
Note
So with 2 Oceans this week I have started a taper, did run 2 laps with a friend and then did a little stretching but can't record that...
Sunday Apr 5, 2009 #
running 33:59 [3] 7.5 km (4:32 / km)
Last run on holiday, stayed on the road and ran a couple of km at race pace 4:12 3:58 3:53 4:03
Saturday Apr 4, 2009 #
running hills 51:00 [3] 5.5 km (9:16 / km) +200m 7:51 / km
At Pearly Beach, anouth mountain behind us, so up I went, but most was walking...
Friday Apr 3, 2009 #
running tempo 36:39 [4] 8.0 km (4:35 / km)
Still at Bonnievale, ran the other way, but ran tempo on the way back 3km in 11:57
Thursday Apr 2, 2009 #
running 57:56 [3] 12.0 km (4:50 / km)
Now we are out at Bonnievale "Peet-se-plek" just ran down the road and then back through the farms.
Wednesday Apr 1, 2009 #
running 46:15 [3] 10.0 km (4:38 / km)
still in franchhoek, ran out on a different road, and on the way out and back I worked 1 of the km 3:46 3:13...