Training Log Archive: Coach.dionIn the 7 days ending Aug 17, 2014:
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Sunday Aug 17, 2014 #
running race 2:12:24 [5] 30.0 km (4:25 / km) +350m 4:10 / km
shoes: NB 10v2
Ran easy to 2km then Marathon Pace for 1km (4:04). kept a good pace up Red Hill (+_4:25) then easy to the end... No it wasn't easy after 25, but happy I was still running!
41st
Saturday Aug 16, 2014 #
running long 2:58:59 [3] 20.3 km (8:49 / km) +1150m 6:52 / km
shoes: MT 10 V2
From kloof along Pipe track to end, up Corridor, Left at the top to the old Railway line. to Dams, Aquaduct accross and Smuts track to Maclears. All the way to Cable Station before heading down and back to the car.
Friday Aug 15, 2014 #
running 23:21 [3] 5.0 km (4:40 / km)
shoes: Five Finger KSO Black
Thursday Aug 14, 2014 #
running hills 49:41 [4] 10.1 km (4:55 / km) +350m 4:12 / km
shoes: New Balance MT10
I'm still running slowly, so the guys giveme a 10sec lead and run like hell to catch up...
9 x 62-67sec (to speed bump) 1 x 2:11 to top.
Wednesday Aug 13, 2014 #
running long 1:09:51 [3] 14.4 km (4:51 / km) +200m 4:32 / km
shoes: Five Finger KSO Black
I had to run a couple of loops at the end to reach 14.4km... wanted to take my all time logged km to 100 000km it's taken 28 years!
Tuesday Aug 12, 2014 #
running hills 25:05 [4] 5.0 km (5:01 / km) +130m 4:26 / km
shoes: Five Finger KSO Black
running warm up/down 36:13 [2] 7.5 km (4:50 / km)
shoes: Five Finger KSO Black
running intervals 22:00 [5] 6.0 km (3:40 / km)
shoes: Five Finger KSO Black
4 x 500 60sec rest +_1;50
1 x 2000 long rest 7;25
4 x 50060sec rest +_ 1:50
Monday Aug 11, 2014 #
running 52:18 [3] 10.4 km (5:02 / km)
shoes: New Balance MT10
run one section fastish, but started to late to steal a Strava segment!