Training Log Archive: Coach.dion

easy loop in the forest, turned back onto Jacks and let the boys run on to Kirstenbosch

easy warmup to the subway

3 x 1000m on the grass track with 90 sec rest
3:28 3:30 3:28
left OK, but just can't tell how the marathon is going to go.

Easy Boshoff loop.

Ran from home to Price Drive:
Start fastish 9:58 from 2.5km then slowed to the hill. up 8:48 (OK) but ran on up onto the Single track and looped through the forest to pop out half way down Price Drive. ran tempo for 3.5km on the way back.
Legs feel ok 1 week to go.

C • one week? 3

Cycled from home down the main road to Fishhoek, then back over Ou Kaapse Weg 32:22 up (10:00 up the 1st section & 21:22 up the longer 2nd half) I think I've set a time to aim at. have planned on doing a bit of Cycling so want to get that time down to 25min...

Easy run in the forest

The guys were doing 1000m so I joined them for a couple of 500m
1:45 1:45 2:00
was running with they just to stretch my legs

Ran the Otter trail, could be to hardest race I've ever done, that said I'm not that fit and maybe that is why I found it so tough...
to 1st hut 30:38 goining OK 2nd hut 58:14 in 6th place and moving well. 3rd hut had just moved into 5th, as we didn't run through the huts I missed split, but I would guess it was 1hour 50ish. On the next leg I slowed a bit then at the Blaaukraans crossing (a 40m swim I cramped) lossing a lot of time and then the rest of the run was a lot slower... +_ 1h30 to hut 4 and then 1h22:45 to the finish.
http://www.magneticsouth.net/events/southern-storm...

C • You are Crasy man.... 2

prologue for Otter Ran with Leo didn't want to be right infront, and ofter a 6hour drive I did need to get out and stretch the legs.

In the forest through To K'Bosch, but turned early back on Jacks and out at the subway.

warmup to the subway and then 500m warmdown after session

3 x 1500m on the track. ran the 1st one hard then just tempo for the next 2 could have done number 4 but thought that would be silly as I have another big race this weekend...
5:05 5:31 5:22 rest 2:00

Warmup to the subway, followed by 6 x 50 8.5 7.9 8.5 8.1 7.7 7.9

When with Dawn and took the dogs for a run in the Green Belt

Table Mountain Challange
I wasn't racing, but that dosn't mean I wasn't running hard or wanting a top finish, it just means I was not thinking I would win and didn't mind walking early in the race. I didn't go out hard at all and was lying about 6th at the end of leg one, the front guys were gunning it. Had sort of caught up to Roger and Will, but on the contor path they kept getting away, and at the first sight of stair I started to walk, so they pulled ahead... but I don't really know how it happened but I caught them again at we were leaving Kirstenbosch. At this time Bruce caught me. At the Nek, the end of leg 2 the 4 of us were really together, with the leading three 5-7min ahead. Will still had the 80km of Puffa in his legs so he fell back while the other 2 spead off down the hill. I felt I was miles of the pace as I reached HoutBay corner and started to climb again. then without worning I past one of the early leaders... now with 30min of climb behind me I caught Roger and one of the other guys who had been leading... I was in 3rd. On the top I just ran the flats and walked the stairs. Kasteels decent was hard on me and I was really slow. with 20min of the Pipe track to go I thought I was safe, but with a couple of relay guys passing me I know I had to keep moving. Then on a little down hill I cramped, just a touch, but I stopped for a second or 2 to stretch and I saw the 4th guy was catching. he then caught and past me with no troubble. I just jogged on and at the next stairs I walked a bit, but then there ahead so was this guys, so I decided to run... well I flew past him and on to the end.

C • and 3

OK I was lazy today, was planning on doing an easy 5km warmup and a couple of strides, but I took the day off...
Saturdays race is The Crazy Table Mountain Challenge a 35km trail run around the mountain, hope to finish in around 4hours

Decided to have a rest day, need to 'freshen' up the legs for Saturdays race...

Warm up to Boshoff and the warm down back to the club.

on the raod 3 x 1500m

5:34 5:26 5:26 rest 90 sec
didn't run them to hard, I have a big race this weekend and an even bigger one next weekend...

easy Boshoff, was thinking about just sitting in the club with a beer, but the guys dragged me out for a run...

Tempo run from home, didn't want to go a full 20 as I have a couple of big races in the next couple of weeks. Just headed for my Strawberry Lane loop...

From home up through the green belts to Cecelia forest, on to Nersary up 17:45 single track across started down on the bridle parth, but took the single tracks down to Cecilia and then Green belts home

warmup to the subway, but I didn't feel up to a real session, so I just did 10 x 50m between 8.5 and 7.5

Easy run through the forest to Kirstenbosch, still not up to heading on to top gate, so we turned for bottem gate and headed back to the club on the road

warmup to Boshoff ave and warmdown back to the club

2 x 2km very windy rest 2 min
6:58 6:52
if I can do a 3rd next week I'll be happy