Training Log Archive: Coach.dionIn the 7 days ending Feb 20, 2011:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Feb 20, 2011 #
cycling 3:35:00 [3] 55.0 km (15.3 kph)
Cycled to 15km mark of marathon, followed the runners to Simons Town into the wind, then later back home. Had to detour over Boy's Drive.
Saturday Feb 19, 2011 #
running 2:45:18 [3] 24.0 km (6:53 / km) +1135m 5:34 / km
shoes: Hi-Tec Infinity
Ran from the nek with Jayde up the Vlakkenberg to Blackburn up ond over past slivermine dam and into Tokai Forest. Puffa route back to cars.
Thursday Feb 17, 2011 #
6 PM
running 33:55 [3] 7.0 km (4:51 / km)
shoes: Pegasus
easy warmup to the lights and then 6 x 50m on the track
9.4 8.7 8.5 7.6 7.7 8.2
9.4 8.7 8.5 7.6 7.7 8.2
Wednesday Feb 16, 2011 #
5 PM
running 49:28 [3] 10.0 km (4:57 / km)
shoes: Pegasus
EASY run around Ronberbosch to windy to do tempo TT
Tuesday Feb 15, 2011 #
5 PM
running warm up/down 22:30 [2] 5.0 km (4:30 / km)
shoes: Pegasus
warmup to subway
running intervals 19:43 [3] 4.0 km (4:56 / km)
shoes: Pegasus
Easy / controled 1000m wih long break, it is a rest week...
3:55 3:58 3:55 3:55
3:55 3:58 3:55 3:55
running warm up/down 4:46 [2] 1.0 km (4:46 / km)
shoes: Pegasus
warmdown on the track
Monday Feb 14, 2011 #
5 PM
running 52:28 [2] 10.0 km (5:15 / km)
shoes: Pegasus
Easy run on the road, Boshoff loop, and yes it is slow, and I still had to turn back for a couple of th new guys...