Training Log Archive: Coach.dionIn the 7 days ending Jul 13, 2014:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Jul 13, 2014 #
1 PM
running hills 58:41 [4] 12.0 km (4:53 / km) +200m 4:31 / km
shoes: New Balance MT10
ran from home to and up Price drive 9:31 up (5sec faster than last time.) then home...
Saturday Jul 12, 2014 #
8 AM
running race 2:07:14 [5] 23.0 km (5:32 / km) +800m 4:43 / km
shoes: MT 10 V2
Bastilles Day Trail...
was running ok lead till the route get slippery on a down hill and I had to slow, the 2 guys got about 10-20m ahead and while I was watching my step they followed the route and I missed the turn... My loop was 2km short!!! I was first over the line but...
it's a real pitty as I could have maybe stayed in touch with the 2 guys and even picked up a win, they looked shattered at the end and I was fresh, but I had run easy and even stopped to chat to Dawn and i saw her watching
was running ok lead till the route get slippery on a down hill and I had to slow, the 2 guys got about 10-20m ahead and while I was watching my step they followed the route and I missed the turn... My loop was 2km short!!! I was first over the line but...
it's a real pitty as I could have maybe stayed in touch with the 2 guys and even picked up a win, they looked shattered at the end and I was fresh, but I had run easy and even stopped to chat to Dawn and i saw her watching
Friday Jul 11, 2014 #
5 AM
running 25:12 [2] 5.2 km (4:51 / km)
shoes: NB 10v2
Easy morning
Thursday Jul 10, 2014 #
5 PM
running hills 47:35 [4] 10.0 km (4:46 / km) +150m 4:26 / km
shoes: Inov-8
warm up took us through the subway and back to the club, well just before the club to the tennis club and there is a 'flat' hill 200m long... I made the boys ran fast and they hurt, I just ran easy up and down, starting 5sec ahead of them and leting them work to catch me then shouting at them to get them to the top!!!
Wednesday Jul 9, 2014 #
5 PM
running 52:24 [3] 11.0 km (4:46 / km)
shoes: Inov-8
Loop in Ronderbosch
Tuesday Jul 8, 2014 #
5 AM
running hills 25:35 [4] 5.2 km (4:55 / km) +140m 4:20 / km
shoes: Five Finger KSO Black
Morning run, 5 x easy hills on Bowers Rd +_ 2:00
5 PM
running warm up/down 39:03 [2] 8.0 km (4:53 / km)
shoes: Inov-8
warmup and warm down
6 PM
running intervals 7:20 [5] 2.0 km (3:40 / km)
shoes: Inov-8
4 x 500m on the road with a long rest, this is the fastest I've been able to run in weeks without real pain...
1 1:56.1
2 1:50.3
3 1:47.4
4 1:46.1
1 1:56.1
2 1:50.3
3 1:47.4
4 1:46.1
Monday Jul 7, 2014 #
5 PM
running 46:38 [2] 10.0 km (4:40 / km)
shoes: Inov-8
Boshoff loop