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Training Log Archive: Coach.dion

In the 30 days ending Nov 30, 2008:

activity

time

miles

running

19:46:54

161.81

(7:20)

260.4

(4:33)

400

Total

19:46:54

161.81

(7:20)

260.4

(4:33)

400

1:50

0:00

» now

Sunday Nov 30, 2008 #

running race 48:54 [5] 12.0 km (4:05 / km)

Beach race from Kommetjie to Noordhoek and back, came 3rd!!!

Saturday Nov 29, 2008 #

running race 1:23:19 [4] 21.1 km (3:57 / km)

Bellville Half, ran with Mike... His first race as a 40+ (he was 3rd) and we won the team prize.
3:50 4:05 4:05 4:05 4:04 20:10
4:12 4:13 4:24 3:34 3:44 40:18
3:55 3:49 4:03 4:10 4:11 60:27
3:43 3:50 3:41 3:36 3:34 78:53
4:02 0:22

came 15th, reace up hill going out and down hill coming back.

Thursday Nov 27, 2008 #

running long 1:17:16 [3] 14.5 km (5:20 / km)

Morning run with Dawn... Loop to Price drice, then I ran up on my own 8:41 before a loop in Constantia.

running warm up/down 21:40 [2] 5.0 km (4:20 / km)

Warm up to the subway, was going to do 4 x (5 x 200m) but in my strides my knee started to hard!!! think its OK today.

Wednesday Nov 26, 2008 #

running long 59:20 [3] 12.5 km (4:45 / km)

From the club through the forest to Kirstenbosch, out Bottem gate before heading back to the club

Tuesday Nov 25, 2008 #

running warm up/down 26:26 [2] 6.0 km (4:24 / km)

Warmup to subway and then 1km warm down on the track

running intervals 13:42 [5] 4.2 km (3:16 / km)

in the wind on the track 7 x 600m

1:58 1:56 1:58 1:58 1:59 1:58 1:56

Right hamstring still a little tight!!!!

C • rest? 2

Monday Nov 24, 2008 #

running 46:43 [3] 10.0 km (4:40 / km)

Easy Boshoff loop on the road, legs still a bit heavy!! al did 2 x 50m 8.4 & 8.4 to stretch the legs a bit.

Sunday Nov 23, 2008 #

running 53:46 [4] 11.5 km (4:41 / km)

Ran from home was working hard to run slowly!!! legs tired from the wedding last night danced till late.
run was flat loop to Strawberry lane.

Saturday Nov 22, 2008 #

running long 1:19:08 [3] 16.0 km (4:57 / km)

Ran from home with Dawn through Wynberg to Top Gate before running up some single track in the forest on my own.

Thursday Nov 20, 2008 #

running warm up/down 23:10 [2] 5.0 km (4:38 / km)

warmup to subway

running intervals 4:31 [5] 1.5 km (3:01 / km)

I know it's not the best of session, but the speed was right, now all I have to do it get the number of reps up to 20!!!

5 x 300m
54.9 55.2 52.8 54.0 54.0

Wednesday Nov 19, 2008 #

running 32:48 [2] 7.0 km (4:41 / km)

Short loop into forest, no time to run any more...

Monday Nov 17, 2008 #

running 47:55 [2] 10.0 km (4:48 / km)

eASY ROAD RUN bOSHOFF LOOP.

Sunday Nov 16, 2008 #

running race 1:27:00 [4] 21.1 km (4:07 / km)

Landmarks Half ran with a couple of friend just wanting to break 90min

4:06 3:59 3:57 3:59 3:57 20:01
4:12 4:40 4:22 4:41 4:10 42:10
4:03 3:36 4:09 3:55 4:05 61:59
3:56 4:17 4:17 4:00 3:52 82:23
4:17 0:20

34th

Friday Nov 14, 2008 #

running 38:26 [2] 7.0 km (5:29 / km)

Easy run with Dawn through the green belt, had to run with her after she returned from the UK

Tuesday Nov 11, 2008 #

running race 10:00 [5] 3.0 km (3:20 / km)

Out to Parrow for a Collison !!! (in a black south easter...)

3:16 3:23 3:20

I took splits every 200m, but they are at home...

Monday Nov 10, 2008 #

running 45:36 [2] 10.0 km (4:34 / km)

Easy Boshoff loop

Sunday Nov 9, 2008 #

running long 1:50:22 [3] 22.0 km (5:01 / km)

Ran up to VOB and then ran with Roger loop in Constantia

Thursday Nov 6, 2008 #

running hills 53:17 [4] 10.0 km (5:20 / km) +400m 4:26 / km

Ran from the Club around windy corner and the gravel roads up to the Block house, OK we didn't go all the way up, but turned at the style.

Wednesday Nov 5, 2008 #

running warm up/down 30:55 [2] 6.0 km (5:09 / km)

3km run to the shop the ran to TT at Ronderbosch and bqack to the club.

running race 17:53 [5] 5.0 km (3:35 / km)

TT at the Common almost no wind, was running hard, but still no speed...

3:34 3:35 3:25 3:42 3:35

Tuesday Nov 4, 2008 #

running 46:30 [3] 9.5 km (4:54 / km)

Jacks loop, but didn't come back over the hairpin

Monday Nov 3, 2008 #

running warm up/down 38:06 [2] 8.0 km (4:46 / km)

3km to to shop before training... 15:00
5km warmup to the subway 23:06

running intervals 9:51 [5] 3.0 km (3:17 / km)

3 x 1000m on the track
3:17 3:17 3:17

could have done the 4th one, but want to be fresh, really need to be running faster than that...

Sunday Nov 2, 2008 #

running 21:20 [3] 4.5 km (4:44 / km)

easy run around the block and a couple of 100m's to stretch the legs...

Saturday Nov 1, 2008 #

running race 59:00 [5] 15.0 km (3:56 / km)

Isostar Forest 15 in Tokai Had to work hard to stay under an hour...

3:57 3:55 4:23 4:22 4:25 21:05
4:13 4:32 4:09 4:09 3:18 41:28
3:37 3:42 3:15 3:33 3:23 59:00

Finished 9th, and oh you climb till 9km!!!

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