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Training Log Archive: Coach.dion

In the 30 days ending Jun 30, 2007:

activity

time

miles

running

19:13:24

161.87

(7:08)

260.5

(4:26)

2400

Total

19:13:24

161.87

(7:08)

260.5

(4:26)

2400

2:11

0:00

» now

Saturday Jun 30, 2007 #

running race 51:39 [5] 15.0 km (3:27 / km)

Eesterriver 15km race: very flat not windy or to cold...

3:25 3:20 3:24 3:17 3:30 16:59
3:31 3:25 3:29 3:31 3:23 34:20
3:25 3:26 3:32 3:35 3:19 51:39

Ran hard, was only looking to go under 17min for 5km, lost time to 5, and then to 6. Had now caught Edward and well with him till 11, then with a couple of other guys for the next km, but was on my own for the next 2 and the going was tough!!!! pulled it together in the last km.

Thursday Jun 28, 2007 #

running warm up/down 22:11 [2] 5.0 km (4:26 / km)

warm up to subway and warm down back to club.

running hills 24:45 [5] 5.0 km (4:57 / km) +250m 3:58 / km

Hill at R/mem 10 x 60sec
was running hard and the session went well, I was working hard.
Could have been longer than 5km, but who knows...

running intervals 3:36 [4] 1.0 km (3:36 / km)

ran 1km on the track with Amy, she was just behind me...

Wednesday Jun 27, 2007 #

running 1:00:57 [3] 12.0 km (5:05 / km)

Forest to Kirstenbosch, out bottem gate Boshoffish back to club.

Tuesday Jun 26, 2007 #

running warm up/down 16:13 [2] 3.5 km (4:38 / km)

Warmup to Boshoff

running intervals 19:47 [5] 6.0 km (3:18 / km)

4 x 1500m on Boshoff

4:57 4:58 4:57 4:55

running warm up/down 18:57 [3] 4.0 km (4:44 / km)

Back to the club

Monday Jun 25, 2007 #

running 42:54 [3] 10.0 km (4:17 / km)

Boshoff, and we didn't even get rained on!!!

Sunday Jun 24, 2007 #

running 58:12 [4] 13.0 km (4:29 / km) +200m 4:09 / km

From Home to Price Drive and up, then home, just out for 30min.

Saturday Jun 23, 2007 #

running 1:58:15 [4] 24.0 km (4:56 / km) +750m 4:16 / km

From home up Hohenhort to Cecilia onto Nursary and up 17:37 (slower than last time.) Past dams, with the rain of the last weeks Hely-Hutchinson is full and the others are looking good. ran down to Nek and Southen Cross home.

Thursday Jun 21, 2007 #

running warm up/down 22:55 [2] 5.0 km (4:35 / km)

warm up to subway, back to R mem, warm down to club.

running hills 19:09 [5] 5.0 km (3:50 / km) +250m 3:04 / km

Hills at R/Mem 5 x up, down quickish.
2:01 2:04 2:09 2:13 2:08

Wednesday Jun 20, 2007 #

running 54:29 [3] 12.0 km (4:32 / km)

Through the forest to Kirstenbosch, out at B Gate back to club Boshoffish

Tuesday Jun 19, 2007 #

running warm up/down 11:13 [2] 2.5 km (4:29 / km)

Warmup to Common

running tempo 17:03 [5] 5.0 km (3:25 / km)

TT around Common

running warm up/down 24:18 [3] 5.5 km (4:25 / km)

back to club via PnP bridge

Monday Jun 18, 2007 #

running 40:47 [3] 10.0 km (4:05 / km)

Boshoff, picked pace up in 2nd half

Sunday Jun 17, 2007 #

running 28:32 [3] 6.5 km (4:23 / km)

ran for home around the block + 1km loop in 3:53, then with dogs around frields.

Saturday Jun 16, 2007 #

running long 2:11:37 [4] 24.5 km (5:22 / km) +950m 4:30 / km

Tokai forest, ran with Dawn, well I ran ahead of Dawn and ran back for her 4 times. up run was 56:14 with 19:15 running back and with Dawn, we ran down together 56:06.

Wednesday Jun 13, 2007 #

running 59:06 [3] 12.5 km (4:44 / km)

Forest Out at bottem gate, back to club Boshoffish

Tuesday Jun 12, 2007 #

running warm up/down 15:59 [2] 3.5 km (4:34 / km)

Warm up to boshoff

running intervals 13:06 [5] 4.0 km (3:17 / km)

2 x 2km on Boshoff:
3:19 3:18 6:37
3:13 3:15 6:29

running warm up/down 18:47 [2] 4.0 km (4:42 / km)

warmup back to club

Monday Jun 11, 2007 #

running 39:47 [3] 10.0 km (3:59 / km)

Boshoff

Saturday Jun 9, 2007 #

running 1:09:16 [3] 16.0 km (4:20 / km)

Ran from home, loop to Stawberry Lane, then back to Nova Constantia and home

C • taking it easy 1

Thursday Jun 7, 2007 #

running 39:33 [4] 10.0 km (3:57 / km)

Boshoff, with only Nelson running the whole way we picked up the pace a bit...

Tuesday Jun 5, 2007 #

running 47:24 [3] 10.0 km (4:44 / km)

To lights down to river up road over bridge, back though garden and onto club

Sunday Jun 3, 2007 #

running race 1:02:57 [5] 16.0 km (3:56 / km)

Table Mountain Race:
Up 27:12 this is a minute slower than I had hoped for...
Top 19:11 this was also slower, about 40sec
Down 16:33 should have run the first half of the down a little faster...

OK I was leading the race till the last km when Donivon Write past me, so I had to settle for an 8th 2nd place!!!!

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