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Training Log Archive: Coach.dion

In the 30 days ending Apr 30, 2010:

activity	#	time	miles		km		+m
running	28	24:27:02	190.02	(7:43)	305.8	(4:48)	3400
cycling	2	1:30:40	14.04	(9.3/h)	22.6	(15.0/h)	900
Total	30	25:57:42	204.06	(7:38)	328.4	(4:45)	4300

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Thursday Apr 29, 2010 #

6 PM

running warm up/down 36:47 [2] 7.5 km (4:54 / km)

warmup to boshoff and the run back to the club.

running intervals 20:13 [5] 6.0 km (3:22 / km)

3 x 2km on the road 100sec rest

6:47 6:45 6:41

just didn't have the speed to dip under 6:40 maybe last nights TT took it out of me!

Wednesday Apr 28, 2010 #

6 PM

running warm up/down 30:23 [3] 6.5 km (4:40 / km)

ran from home through GB loop to VOB for TT

then 1km warm down waiting for Dawn

running race 16:48 [5] 5.0 km (3:22 / km)

VOB TT saw the Vets record was 16;59, so decided to give it a go...

3:18 I then new it was on
3:13 down hill, put a bit of time in the bag
3:21 round the loop, record on. (way out front)
3:30 good work up the hill, only the bridge left
3:25 nice one Dion

had a good run happy to be under 17min, but can I put it together for a 10km?

Tuesday Apr 27, 2010 #

8 AM

running long 2:04:48 [3] 20.0 km (6:14 / km) +1200m 4:48 / km

Ran from the Nek up Bridle path, took single tracks to Macclears, then headed back Echo Valley past the dams and down the single tracks.

Monday Apr 26, 2010 #

running 40:11 [3] 8.0 km (5:01 / km)

easy loop through the subway, with a little detour for a bit of strengh:
10 x 25sec very steep hills!

Sunday Apr 25, 2010 #

running long 1:12:38 [4] 15.5 km (4:41 / km) +350m 4:13 / km

Ran from home up the green belts, then on to the bridle path ans up till 40min, then same way down 32;38 a little quiker than planned.

Saturday Apr 24, 2010 #

running warm up/down 5:00 [2] 1.0 km (5:00 / km)

warmup for cross country relay

running race 11:08 [5] 3.0 km (3:43 / km)

Cross country Relay, ran 5th out of 5, was 2nd fastest in our team, caught 2 guys to put our team back into 2nd Vets team winning all of R 20.00

Friday Apr 23, 2010 #

running 57:04 [2] 10.0 km (5:42 / km)

Morning run with Dawn around Constantia.
Had taken the day off for a friends wedding, can I log the dancing I did?

Thursday Apr 22, 2010 #

running hills 53:36 [4] 10.0 km (5:22 / km)

well I took the guys (and 2 girls) up to Rhodes Mem for a Stair session.

in the 20 mins of running up and down I think I completed 28 loops

Wednesday Apr 21, 2010 #

5 PM

running long 1:11:31 [3] 15.0 km (4:46 / km)

From Club to subway, through down to Circle up Eden old Oceans up to Canterbury, Bishopscourt club.

Tuesday Apr 20, 2010 #

5 PM

running warm up/down 36:10 [2] 7.5 km (4:49 / km)

Warmup to Boshoff and warm down back to the club

6 PM

running intervals 20:10 [5] 6.0 km (3:22 / km)

3 x 2km on the road rest about 2 - 2:25

6:52 6:41 6;37

Monday Apr 19, 2010 #

running 37:14 [3] 7.5 km (4:58 / km)

shory easy run for a monday, also did a couple of exercises at the club when we got back...

Sunday Apr 18, 2010 #

5 PM

running long 1:00:06 [4] 13.5 km (4:27 / km)

Ran from home, not very long for a long run, but an hour was enough after yesterday. ran anty clockwise round Constantia

Saturday Apr 17, 2010 #

7 AM

running race 50:55 [5] 10.3 km (4:57 / km) +900m 3:26 / km

Race to the MAST:
1:12 4:12 4:55 4:19 4:29 4:43 24:33 to tar
4:59 11:29 (2km) 5:04 5:21 26:22 on the tar

So I'm a little weak, let Mike get away, shouldn't have lost so must time on the tar, thought I had a sub 50min in the old legs...

was 2nd and 1st vet

8 AM

running warm up/down 40:00 [3] 6.0 km (6:40 / km)

jog back to the start via Elephants eye

10 AM

cycling race 1:05:40 [5] 11.3 km (10.3 kph) +900m

cycled up to the MAST this was so much harder than the run, but then I haven't really been on a bike...
26:18 to tar (this it 1km longer than the run
35:32 on the tar, I'm not Lance...

11 AM

cycling 25:00 [2] 11.3 km (27.1 kph)

cycle down was easy, OK a little cold at the top,

Thursday Apr 15, 2010 #

running warm up/down 22:45 [3] 5.0 km (4:33 / km)

warmup to the subway, didn't feel like doing the 200's...

Wednesday Apr 14, 2010 #

running 36:37 [2] 7.0 km (5:14 / km)

easy loop to the lights, this is an easy week, training starts again after this weekend race...

Tuesday Apr 13, 2010 #

6 PM

running warm up/down 28:49 [3] 6.0 km (4:48 / km)

warmup to the subway

and 1km warmdown on the track

running intervals 12:53 [5] 4.0 km (3:13 / km)

4 x 1000m with 3 min rest
3:12 3:07 3:06 then I was toast 3;28

Monday Apr 12, 2010 #

running 44:38 [3] 10.0 km (4:28 / km)

Boshoff loop on the road

Sunday Apr 11, 2010 #

running 55:14 [3] 12.0 km (4:36 / km)

Ran from home throught wynburg over footbridge to Top Gate home via Spilhouse.

Saturday Apr 10, 2010 #

running warm up/down 14:45 [3] 3.0 km (4:55 / km)

1 km warm up and 2 km warm down, ran to fetch Dawn

running race 34:42 [5] 10.0 km (3:28 / km)

Telkom 10km at Pen Tec

3:26 3:32 3:27 7:05 17;32
3;23 3:27 3;29 3;27 3;22 17:10

ran well and the best thing about it was that it didn't feel to fast, so can I ran that pace for 15km!!! came 55th and 5th vet

Thursday Apr 8, 2010 #

6 PM

running 50:47 [3] 11.0 km (4:37 / km)

Easy run down around Ronderbosch, desided to run flat for a change!!!

Wednesday Apr 7, 2010 #

6 PM

running warm up/down 28:35 [3] 6.0 km (4:46 / km)

Ran to the subway and the through and back to the club the bottem way.

running intervals 6:17 [4] 2.0 km (3:09 / km)

10 x 200m not flat out, and with a 60 sec rest
time between 38.4 and 36.3 didn't have my watch with me!!!

Tuesday Apr 6, 2010 #

running 43:58 [2] 8.5 km (5:10 / km)

short Jacks loop out of forest at subway

Monday Apr 5, 2010 #

running long 1:16:06 [3] 15.7 km (4:51 / km) +350m 4:22 / km

ran from home up green belts to forest, then up to look out and down to Nek, back house through Die Hell and southen cross

Sunday Apr 4, 2010 #

8 AM

running long 1:30:30 [4] 21.3 km (4:15 / km)

ran from home up the Garage on lady's Mile then down to Soetvlie where i met the km marks from the Lion of Africa half run 6 Feb, so I followed them from 4 till 17 and then 2km home: 4:41 4:24 4:29 9;46 onto race route 4:11 4;12 4:15 4;16 4:16 4:21 4:14 8:28 (2km) 8:12 (2km) 4:10 4;02 4:26 and home 3:48 4;07

Friday Apr 2, 2010 #

7 AM

running race 1:33:20 [5] 18.0 km (5:11 / km) +600m 4:27 / km

2 oceans Trail race!!! new event to climb on the Oceans brand!!! it was a great race real trail starting from UCT going around Devils Peak and up to the contor parth above Tafelberg road then heading back to the Block House and a loop in Newlands forest.
Finished 4th or 2nd vet!!!

Thursday Apr 1, 2010 #

running 42:24 [2] 8.0 km (5:18 / km)

Easy run from the club past the Oceans start and finish to show the guys

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