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Training Log Archive: Coach.dion

In the 30 days ending Jun 30, 2008:

activity

time

miles

running

29:33:24

222.58

(7:58)

358.2

(4:57)

6265

Total

29:33:24

222.58

(7:58)

358.2

(4:57)

6265

4:44

0:00

» now

Sunday Jun 29, 2008 #

running 4:44:52 [5] 42.2 km (6:45 / km) +2445m 5:14 / km

Marathon du Mont-Blanc

finished 25th which by all means is good isn't as good as I wanted, but the last 10km did me in... I had climbed the Mountain well and was in 9th place at the top 2200m. Didn't fly down, not that I could it was a little rocky/steep/ and with too many turns... was 12th at 30km in about 3hour and was going OK but that went pear shaped at 3h20 the last 10 was really slow and it was a fight to the finish. I would have it a guess that altitude took the steam out of my sails. How much time did I loss? Maybe 15 min.
Will write a race report sometime soon.

Friday Jun 27, 2008 #

running 29:02 [2] 5.5 km (5:17 / km)

easy run around Chamonix...

Monday Jun 23, 2008 #

running 45:18 [3] 9.5 km (4:46 / km)

Easy run to the lights down to the river up the river around and back to the club.

Sunday Jun 22, 2008 #

running 57:25 [3] 13.0 km (4:25 / km)

From home up through Wynberg Park to top gate. Rhodes Drive to Southen Cross down and home.

Saturday Jun 21, 2008 #

running tempo 49:25 [4] 11.5 km (4:18 / km)

Took the first 3km easy up to the garage on Ladies Mile, then headed down Ladies Mile at pace!!! it was as hard as I could run, but over the next 5km a could only manage 18:00 so it was a little slower then I wanted. I then ran the last couple of km easy home.

Wednesday Jun 18, 2008 #

running long 1:38:00 [3] 20.5 km (4:47 / km)

Ran to the club in the gentle rain of the afternoon... then took the guys into the forest over the wooden bridge and out at the end of Jacks. Then we dropped onto Boshoff and headed into Bishopscourt for a short loop, I left them at the Hillwood lights and headed home.

Tuesday Jun 17, 2008 #

running 38:17 [3] 8.0 km (4:47 / km)

warmup to Boshof and warm down from 1500m mark on the road back to the club...

running intervals 24:03 [5] 7.5 km (3:12 / km)

5 x 1500m on the Road

4:51 4:51 4:50 4:46 4:45

didn't want to ran that hard!!!! but I ran fine on the warmdown so it was ok

Monday Jun 16, 2008 #

running 50:01 [2] 11.0 km (4:33 / km)

After walking the dogs in Cecilia Forest I ran home via the nek and Die Hel. nice to be running down hill and not up!!!!

Sunday Jun 15, 2008 #

running 58:19 [3] 13.0 km (4:29 / km)

After a great day yesterday winter is back and with my watch no waterproof anymore I left it in the garage as I started my run...

From Home up to Ladies Mile across to Firgrove and back through Nova Constantia.

Saturday Jun 14, 2008 #

running long 1:56:55 [4] 22.0 km (5:19 / km) +950m 4:22 / km

Took a couple of the guys for a run in Tokia forest up to the Mast!!! Didn't go straight up, but took the switchbacks up to the tar road. before coming straight down.

Thursday Jun 12, 2008 #

running hills 50:28 [4] 10.0 km (5:03 / km) +500m 4:02 / km

Went for a run before training to get in a little extra distance for the marathon, run up to the Block house!!!

running warm up/down 32:18 [2] 7.0 km (4:37 / km)

warmup and warm down to the lights...

running hills 17:50 [5] 5.0 km (3:34 / km) +250m 2:51 / km

5 x hills at R/Mem
up's 2:01 2:02 2:04 2:07 2:09
down's 1:31 1:30 1:26 1:28 1:28

hill is 500m

Wednesday Jun 11, 2008 #

running long 1:42:06 [3] 21.0 km (4:52 / km)

Ran from home to the club... 33:43
with the guys on Jack, but up into K'bosch and onto top gate.. 43:56
ran home Spilhouse... 24:26

Tuesday Jun 10, 2008 #

running warm up/down 37:08 [1] 7.5 km (4:57 / km)

Warm up to Boshoff and back to the club.

running 19:57 [5] 6.0 km (3:20 / km)

3 x 2km on the road...

6:42 6:37 6:38

A little lazy should have done the 4th!!!

Monday Jun 9, 2008 #

running 1:02:48 [3] 13.0 km (4:50 / km)

From the club Jack, but through to Kirstenbosch bottem gate. Boshoff Rd back to club.

Sunday Jun 8, 2008 #

running tempo 49:26 [4] 11.5 km (4:18 / km)

From Home up to Ladies Mile, then 5km tempo 19:41 (wanted to go faster!!!) and last couple of km easy again.

Saturday Jun 7, 2008 #

running long 2:59:56 [4] 30.0 km (6:00 / km) +1000m 5:08 / km

Ran from the Nek along the contor path to the Block house 65 min around to Tafelberg rd and on till Platterklip!!! UP 29:26 (that's OK)
Past Maclears Smuts track and the single tracks down.

Thursday Jun 5, 2008 #

running hills 45:32 [4] 9.0 km (5:04 / km) +370m 4:12 / km

Ran from the club before training; up past the animal encloser windy corner and the extentions up to the style below the block house. Didn't race, but kept it honest.

running warm up/down 31:47 [2] 7.0 km (4:32 / km)

Warmup from the club to the hill at R/Mem, then the short warm down back to the club after the session.

running hills 18:00 [5] 5.0 km (3:36 / km) +250m 2:53 / km

Hill at R/Mem 5 times to top coming down fast!!!
up's 2:05 2:05 2:08 2:08 2:08
down's 1:31 1:31 1:29 1:26 1:24

nice thing is it didn't feel to fast coming down at that pace. My race at the end off the month has plenty of down hill so I had better run down a few hills...

Wednesday Jun 4, 2008 #

running long 1:44:21 [3] 22.0 km (4:45 / km)

Ran to the club 32:50,
Then Ian wanted a change, so we took the side roads to Wynberg school and on to B'Court past the park, before I turn the guys back to the club and I headed home past Top Gate.

Tuesday Jun 3, 2008 #

running warm up/down 33:49 [2] 7.5 km (4:31 / km)

Warmup to Boshoff and the warm down back to the club, both seemed to be a little quicker than normal...

running intervals 20:08 [5] 6.0 km (3:21 / km)

3 x 2km reps on the road
6:49 6:43 6:36

legs are still a bit tender from Sundays race!!! was wanting to run a 4th, but thought I should head back to the club with the guys. then I was planning to run number 4 on the track, buut the ran came down and my legs were stuffed from the run back...

Monday Jun 2, 2008 #

running 52:30 [3] 11.0 km (4:46 / km)

Popped into forest for a short loop, out at subway, then on Road down to river, up and over bridge then back to club.

Sunday Jun 1, 2008 #

running race 1:03:43 [5] 16.0 km (3:59 / km) +500m 3:27 / km

Table Mountain Race! My 19th Run... and wait for it I came 2nd for the 9th time...
up 27:00 this was a little slow I had been dropped by Keith Court and was on you own, so I can't really say I was racing.
top 18:53 again this was difficult to race but I was running well and didn't loss any time with a race on my hands I culd have been 15-30 sec faster.
down 17:49 after taking down the 1st bit I looked back and there was no-one there so I slowed quiet a bit so as not to hurt my legs, should have been close to 16:00 is a close race...
it's just the up I wish I had been more focused on the up, but I seem to have (in the words from Rocky) lost 'The Eye of The Tiger'

C • bugger 3

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