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Training Log Archive: Coach.dion

In the 28 days ending Feb 28, 2011:

activity

time

miles

running

21:59:47

161.99

(8:09)

260.7

(5:04)

4451

cycling

7:04:52

75.19

(10.6/h)

121.0

(17.1/h)

Swimming

30:00

0.93

(32:11)

1.5

(20:00)

Total

29:34:39

238.11

(7:27)

383.2

(4:38)

4451

3:35

0:00

» now

Monday Feb 28, 2011 #

5 PM

running warm up/down 30:06 [2] 5.7 km (5:17 / km)
shoes: Trek 5 Fingers

Not feeling strong been sick since yesterdays run, so just warmup to subway and 2 hill so I was on the hill to shout at the boys...

Sunday Feb 27, 2011 #

7 AM

running long 2:06:26 [4] 18.0 km (7:01 / km) +830m 5:42 / km
shoes: Trek 5 Fingers

Ran from home up Green Belts to forest, then on the Nersary and up. Accross the single track and down the single tracks

Saturday Feb 26, 2011 #

7 AM

running hills 1:13:19 [4] 16.0 km (4:35 / km) +450m 4:01 / km
shoes: Montrail Streak Orange

Ran from home to Price Drive and up 8:29 1 Mile short loop down, then up again: 8:18 climb for hill +_ 150m

4 PM

cycling 30:00 [3] 10.0 km (20.0 kph)

On the indoor trainer

Thursday Feb 24, 2011 #

running hills 58:51 [3] 10.0 km (5:53 / km) +456m 4:48 / km
shoes: Five Finger KSO Black

Loop in forest easy, but with lots of single track and climb

Wednesday Feb 23, 2011 #

running 48:28 [3] 10.0 km (4:51 / km)
shoes: Pegasus

Boshoff loop on the road did do 2 x 50 after the run 8.4 8.0

Tuesday Feb 22, 2011 #

5 PM

running warm up/down 22:33 [3] 5.0 km (4:31 / km)
shoes: Montrail Streak Orange

warmup to subway

running intervals 9:40 [5] 3.0 km (3:13 / km)
shoes: Montrail Streak Orange

3 x 1000m fast rest 3:30

3:15 3:12 3:12

running warm up/down 3:41 [4] 1.0 km (3:41 / km)
shoes: Montrail Streak Orange

warm down on the track with one of the guys who managed 4...

Monday Feb 21, 2011 #

running hills 56:58 [4] 9.7 km (5:52 / km) +400m 4:52 / km
shoes: Montrail Streak Orange

ran round and up to the blockhouse
up the hill 7:09 up to b'house 2:41 so climb is getting better

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

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

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...

Sunday Feb 13, 2011 #

8 AM

cycling 1:05:00 [2] 21.0 km (19.4 kph)

Cycled with Dawn around the block past the golf course.

Saturday Feb 12, 2011 #

6 AM

running race 1:46:20 [5] 27.5 km (3:52 / km)
shoes: New Balance

27 for Freedom race out at Paarl.

This race was to remember the 27 year Nelson Mandela spent in prison. (he was released 11 Feb '90
Yes the race was 27km, but I took a wrong turn and had to run back to get on the route again.
Garmin Splits:
4:06 3:45 3:51 3:40 3:41 19:02
3:40 3:52 3:37 3:44 3;54 37:49
3:58 3;58 3:51 3:51 3:56 57:23
3:58 3:58 3:48 3:43 3:44 76:34
4:04 3:46 3:53 3:47 3:52 95:56 (that 4:04 was off the route)
3:47 4:09 2:25 my run was 27.5km
slowed at the end as I wasn't going to make up the positions I lost...

Thursday Feb 10, 2011 #

5 PM

running warm up/down 24:18 [2] 5.0 km (4:52 / km)
shoes: Montrail Streak Orange

didn't feel good on the warmup to the subway

running 13:19 [3] 4.0 km (3:20 / km)
shoes: Montrail Streak Orange

10 x 400m on the track with 60sec rest

80.9 80.8 79.6 80.1 81.7
79.4 79.7 79.6 79.0 78.2

running 8:06 [3] 2.0 km (4:03 / km)
shoes: Montrail Streak Orange

The boy went on to 15, I just did a couple of laps

Wednesday Feb 9, 2011 #

5 PM

running 1:03:43 [3] 12.0 km (5:19 / km) +198m 4:54 / km
shoes: Montrail Streak Orange

Haven't down loaded Mr Garmin as yet so I don't has the exact time or the climb, which was enough as we ran through the forest to Kirstenbosch before coming back on the road.

Tuesday Feb 8, 2011 #

5 PM

running warm up/down 22:50 [2] 5.0 km (4:34 / km)
shoes: Montrail Streak Orange

warmup to subway

running intervals 20:56 [5] 6.0 km (3:29 / km)
shoes: Montrail Streak Orange

6 x 1000m on the track with 60 sec rest

3:30 3:30 3:30 3;31 3:28 3:27

slowly getting there, hope to be back at sub 3:20 some day soon.

C • 5pm? 2

Monday Feb 7, 2011 #

5 PM

running hills 1:01:27 [3] 10.0 km (6:09 / km) +497m 4:55 / km
shoes: montrail Streak grey

Ran from the club up to the block house, didn't ran hard, just controlled.

Sunday Feb 6, 2011 #

8 AM

cycling 1:02:30 [2] 20.0 km (19.2 kph)

cycled round the block with Dawn, time for a bit of Argus training

4 PM

running 48:15 [3] 10.0 km (4:50 / km)
shoes: Five Finger KSO Black

Went to the Mother-in-law for lunch and to set up her new TV, then decided to run home...

6 PM

Swimming 10:00 [2] 0.5 km (20:00 / km)

54 lengths at home

Saturday Feb 5, 2011 #

running race 36:27 [5] 10.0 km (3:39 / km)
shoes: New Balance

Lion of Africa 10km race I normally do he half marathon here, but I'm a little stuffed at the moment, so 10 is far enough.
Stlits as per Mr Garmin
3:36 3:30 3:40 3:33 3:46 18:07 (18:18 on the road marker)
3:40 3;45 3:35 3:22 3:38 0:17 36:27
13th and 2nd 40+

Swimming 10:00 [2] 0.5 km (20:00 / km)

54 lengths at home in the pool

Friday Feb 4, 2011 #

Swimming 10:00 [2] 0.5 km (20:00 / km)

54 lengths at home in the pool

Thursday Feb 3, 2011 #

5 PM

cycling 52:22 [2] 15.0 km (17.2 kph)

cycled from Home to the club and then after training Cycled home

running warm up/down 24:16 [3] 5.0 km (4:51 / km)
shoes: Montrail Streak Orange

just did the warmup to the subway and back, left the guys to do 10-15 x 400m

Wednesday Feb 2, 2011 #

6 PM

running race 1:02:09 [5] 13.3 km (4:40 / km) +485m 3:57 / km
shoes: Montrail Streak Orange

Trail Series race 5 Bloemendal Durbanville

Great run, run in the heat!! about 30!!! This route had to big hills, so I set about taking the youngsters to the cleaners...

Don't know if i'm any fitter that 2 weeks ago, or if the others have just got slower. I was not only 1st Vet but I ended up winning the race over all.

C • grats! 1

Tuesday Feb 1, 2011 #

5 PM

running warm up/down 35:16 [2] 7.5 km (4:42 / km)
shoes: Pegasus

warmup to Boshoff and the warmdown back to the club

running intervals 14:15 [5] 4.0 km (3:34 / km)
shoes: Pegasus

4 x 1km on the road 60 sec rest

3:40 3:29 3:36 3:30

Still 10 sec off the pace but things are starting to get better.

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