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Training Log Archive: Coach.dion

In the 29 days ending Feb 29, 2008:

activity

time

miles

running

22:07:18

181.75

(7:18)

292.5

(4:32)

2446

Total

22:07:18

181.75

(7:18)

292.5

(4:32)

2446

2:59

0:00

» now

Thursday Feb 28, 2008 #

running warm up/down 35:42 [2] 7.5 km (4:46 / km)

warmup and warm down to Boshoff

running intervals 9:19 [5] 3.0 km (3:06 / km)

6 x 500m
95 95 92 95 91 91
Legs a little tied from the hard week, so I stopped at 6...

Wednesday Feb 27, 2008 #

running race 55:28 [5] 11.6 km (4:47 / km) +460m 3:59 / km

Trail series 5
lower silvermine, great loop up the vally then around the top, glasses missed up and I lost a bit of time, but still had my best run. Came 2nd behind Roger... but Warren and Piet took a wrong turn.

Tuesday Feb 26, 2008 #

running warm up/down 36:09 [2] 7.5 km (4:49 / km)

Warm up to Boshoff and back after session.

running intervals 19:21 [5] 6.0 km (3:14 / km)

3 x 2km reps on the road:
3:14 3:16 = 6:30
3:13 3:13 = 6:26
3:14 3:11 = 6:25
perfect day for running fast...

Monday Feb 25, 2008 #

running 58:04 [3] 11.5 km (5:03 / km)

Loop around the rugby fields then into the forest and Woodcutters.

C • Good Luck 2

Sunday Feb 24, 2008 #

running 1:00:34 [3] 13.0 km (4:40 / km)

Ran from home up Spilhouse through Cecelia to Southern Cross down green belts.

Saturday Feb 23, 2008 #

running race 1:23:47 [4] 21.1 km (3:58 / km)

Race out at Elgin, loop on the road then loop through the orchards. Ran with Patrick
3:56 4:04 3:51 3:23 4:10 19:26
4:09 3:49 3:49 3:48 3:49 38:52
4:05 4:07 8:02 4:15 59:22
4:43 3:45 3:46 3:39 4:53 80:10
3:16 0:20 83:47
couple of km boards in the wrong place.

Thursday Feb 21, 2008 #

running warm up/down 34:24 [2] 7.5 km (4:35 / km)

Warmup to Boshoff 16:32
Warm down back to club 17:52

running intervals 12:08 [5] 4.0 km (3:02 / km)

8 x 500m on the road
88 91 87 88 first loop
95 97 92 90 backed off a bit for the 2nd loop and then didn't do the 3rd.

Wednesday Feb 20, 2008 #

running race 29:45 [5] 7.5 km (3:58 / km) +152m 3:36 / km

Trail Series 4 Constantia
Up the Green Belts to Southern Cross, over Rhodes Drive to Cecelia then down the Green Belts back.

Monday Feb 18, 2008 #

running 47:53 [3] 9.0 km (5:19 / km)

Jacks loop, but turned with out the hairpin took it easy after yesterday...

Sunday Feb 17, 2008 #

running race 2:53:58 [4] 42.2 km (4:07 / km)

Peninsula Marathon
Started off with Mike and Stef, Stef wasn't strong and fell back at +_6km.
3:57 3:57 3:54 4:02 3:59 19:49
4:01 3:59 4:02 4:04 4:03 40:00
3:54 4:08 4:02 4:01 4:04 60:11
had a pit stop and then joined Roger and Charles for the rest of the race:
5:27 3:44 4:06 3:59 4:09 81:38 half way 86:07
4:09 4:08 4:01 4:07 4:07 1h42:11
4:08 3:59 4:12 4:02 4:07 2h02:41
4:10 4:13 4:07 4:07 4:11 2h23:31
4:25 4:05 4:18 4:16 4:16 2h44:54
4:07 4:17 0:38
Oh yes it was windy!!!!

Saturday Feb 16, 2008 #

running 49:28 [2] 9.0 km (5:30 / km)

Easy run with Dawn to the stables and through Silverhurst

Wednesday Feb 13, 2008 #

running race 44:25 [5] 9.0 km (4:56 / km) +270m 4:17 / km

Trial Series 3 Silvermine west.
I'm not really racing, I'm just running hard I don't seem to have the edge needed to race. I should be winning these races or been right up there, but I'm way off the pace...

C • it will come back..... 1

Tuesday Feb 12, 2008 #

running 48:46 [3] 9.0 km (5:25 / km)

Jacks loop, but didn't do the hair pin on the way back, it is a rest week and I still have a race to run tomorrow...

Monday Feb 11, 2008 #

running warm up/down 27:18 [2] 6.0 km (4:33 / km)

warmup through the subway back to club, this is the start of an easy week...

running intervals 10:35 [4] 3.0 km (3:32 / km)

3 X 1000M TEMPO PACE...
3:30 3:31 3:34

Saturday Feb 9, 2008 #

running race 1:18:41 [5] 21.1 km (3:44 / km)

Lion of Africa race: Loop round Constantia
3:30 3:31 3:43 3:38 3:48 18:13
3:45 3:46 3:40 3:52 3:55 37:12
3:39 3:48 3:26 3:44 3:50 55:40
3:37 4:05 3:47 3:50 3:29 74:30
3:48 0:23 12th
I ran really hard, well the first 10km was OK then the next 5 was a bit of work and the last 5km I was working really hard. It was a good way the run the race, but for the effet I should be running 75min, so I've got a bit of work still to do.

Thursday Feb 7, 2008 #

running warm up/down 32:15 [2] 7.0 km (4:36 / km)

Warmup to light and warm down back to club.

running hills 28:34 [5] 7.0 km (4:05 / km) +350m 3:16 / km

Hills at R/Mem, 7 x to the top:
2:11 2:11 2:11 2:10 2:08 2:04 2:09
I little buggered, so I didn't that hard.

Wednesday Feb 6, 2008 #

running race 33:20 [5] 8.0 km (4:10 / km) +14m 4:08 / km

Trail Race 2
2 laps 16:25 then 16:54
sandy and flat came 8th

Tuesday Feb 5, 2008 #

running warm up/down 22:04 [2] 5.0 km (4:25 / km)

Warmup to subway

running intervals 18:49 [5] 6.0 km (3:08 / km)

Track, on the grass in the wind:
1000m 3:17 800m 2:33 600m 1:54 400m 73.6 200m 34.2
then back up
200m 33.6 400m 71.5 600m 1:52 800m 2:28 1000m 3:12

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