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Training Log Archive: Coach.dion

In the 30 days ending Jun 30, 2010:

activity # timemileskm+m
  running25 29:12:25 225.43(7:46) 362.8(4:50) 5535
  Total25 29:12:25 225.43(7:46) 362.8(4:50) 5535

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Wednesday Jun 30, 2010 #

5 PM

running 1:03:10 [3] 13.0 km (4:52 / km)

Through the forest to Kirstenbosh, again with ran up the long hill... Came out at Bottem gate and down Riverside back to the club.

Tuesday Jun 29, 2010 #

5 PM

running warm up/down 23:42 [3] 5.0 km (4:44 / km)

warmup to the subway, I'm a little stuffed...

running intervals 21:38 [5] 6.0 km (3:36 / km)

Started off doing 1000m, but the legs didn't feel like working!!! I then had a long talk with my coach, who asked me what race I was hoping to do well in? I had 2 answers, a 10km 18 July and a 35km mountain trail race on the 24th!!! So after about 200m we changed the session into 500m hard, 500m tempo with 1min20 rest:
1:39 1:59
1:39 1:58
1;36 2:00
1:37 1:59
1:40 1:55
1;39 1:57

I think the session worked out OK

Monday Jun 28, 2010 #

running 47:19 [3] 10.0 km (4:44 / km)

From the club to Riverside road, up, then down the river and back through the gardens to the club.

Sunday Jun 27, 2010 #

running long 2:08:50 [4] 24.0 km (5:22 / km) +800m 4:36 / km

Ran from Kloof up to the nek 12:40
leg 1 of table Mnt Challenge 47:16 (in race we do +_ 40min)
then took contor Path to Kirstenbosch 46:13 and home though greenbelts 22:37

Saturday Jun 26, 2010 #

running race 51:38 [5] 15.0 km (3:27 / km)

Eersteriver 15km race, great morning to race, no wind or rain, just mist...

3:24 3:23 3:34 3:22 3:35 17:19
3:25 3:24 3:22 3:25 3:24 34:20
3:20 3:22 3:28 3:35 3:30 51;38

Have decided to buy a pair of Vibram Five Fingers, but I want to buy them with prise money so I was racing for a vet's prise... I thought with a 51 I would be in the money, well I was only 5th vet! 33rd over all and Was even beaten by a woman!!!

running warm up/down 24:00 [2] 4.5 km (5:20 / km)

Did a short warm up and then after the race I ran back for Dawn who finished in 68;01 nice run.

Thursday Jun 24, 2010 #

5 PM

running hills 45:00 [5] 10.0 km (4:30 / km) +250m 4:00 / km

warmup to the subway and then hills on R/Mem hill,
10 x to Speed bump 58 - 55 need to get the all at 55
downs 60-55 (one at 68)

Wednesday Jun 23, 2010 #

running long 1:02:55 [3] 13.0 km (4:50 / km)

tHROUGH THE FOREST up the long hill to kirstenbosch out at bottem gate and back to the club down Riverside road.

Tuesday Jun 22, 2010 #

5 PM

running warm up/down 31:58 [3] 7.5 km (4:16 / km)

WARM UP to Boshoff and warm down back to the club, this wasn't really a warmdown as I was in a rush and ended up running 4:00 3:25 3:25 4:10 for the km back!!!

running intervals 19:32 [5] 6.0 km (3:15 / km)

6 x 1000m on the road

3:20 up 3:15 down
3:20 up 3:09 down
3:16 up 3:12 down
working hard to get back into shape.

Monday Jun 21, 2010 #

running 45:33 [3] 10.0 km (4:33 / km)

Road run from the club to Fernwood up riverside Road and down the river back to the club

Sunday Jun 20, 2010 #

running long 1:32:44 [3] 20.5 km (4:31 / km)

From home to Ladies Mile and on to Penny Lane back through Nova Constantia.

Saturday Jun 19, 2010 #

11 AM

running long 1:25:06 [3] 18.0 km (4:44 / km)

Ran from home through Wynberg to B'Court loop an back home via Top gate and Southern Cross.

Thursday Jun 17, 2010 #

5 PM

running warm up/down 32:50 [3] 7.5 km (4:23 / km)

Ran from home to the club as a warmup, maybe the last couple of km were a bit fast as i had to run down a guy on the other side of the road...

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

10 x 400m 60 sec rest, legs a bit heavy from yesterday

82.4 76.8 76.5 76.0 76.3
75.9 76.6 77.1 74.9 75.5

Wednesday Jun 16, 2010 #

8 AM

running long 3:24:06 [3] 30.0 km (6:48 / km) +1585m 5:23 / km

Fantastic run from the Nek with Jayde:
Single tracks up to dams over wall to Kasteels 46:18 down 18:38 very wet from the rain Pipe track 20:36. The from Kloof Nek up t contor path 15:10 along path to Platterklip 14:35 up 28:13. Through Echo vally 27:01. back to Nek 33:30.
A lot of the single tracks were rivers and along the face under the cableway we were running through waterfall in a mist with only 20m visable

run chould be longer up to 5km but who cares.

Tuesday Jun 15, 2010 #

4 PM

running warm up/down 13:42 [3] 3.0 km (4:34 / km)

Ran straight to R/Mem hill and back after session

running hills 31:39 [5] 8.0 km (3:57 / km) +200m 3:31 / km

Hill to the top 8 x

2:14 2:09 2:08 2:05 2:06 2:07 2:09 2:09
downs 1:57 - 1:45

Monday Jun 14, 2010 #

running 46:13 [3] 10.0 km (4:37 / km)

Ran on the road Boshoff loop not very warm!!!

Sunday Jun 13, 2010 #

7 AM

running tempo 1:22:37 [4] 20.0 km (4:08 / km)

Ran from home along the Main Road up Steenberg and back past Peddles.

6:00 long 4:15 4:12 3:56 4:04 3:55 3:53 11:48 long
4:05 4:06 4:01 3:58 4:02 4:09 4:16 4:06 3:47 3:58

Saturday Jun 12, 2010 #

running long 2:28:08 [4] 25.0 km (5:56 / km) +800m 5:06 / km

Ran from the Nek to the block house along he contor path not much of a contor... and the back around along the lower contor, not much flatter...

Thursday Jun 10, 2010 #

6 PM

running warm up/down 26:18 [2] 6.0 km (4:23 / km)

5km warmup to the subway, then after the session 1km warm down in 3:58 on the track...

running intervals 12:26 [5] 4.0 km (3:07 / km)

10 x 400m 60 sec rest

77.9 75.3 75.4 75.5 74.4
74.8 73.6 73.2 72.3 73.9

I was happy with that.

Wednesday Jun 9, 2010 #

6 PM

running 1:01:00 [3] 12.0 km (5:05 / km) +250m 4:36 / km

From the club through the forest to Kirstenbosch, out bottem gat and back to the club.

Tuesday Jun 8, 2010 #

5 PM

running warm up/down 25:00 [2] 5.0 km (5:00 / km)

warmup to the subway and back to Rhodes Mem hill, warm down back to club then 4 x 50m 9.1 8.6 8.5 8.3

running hills 22:22 [5] 5.0 km (4:28 / km) +250m 3:35 / km

5 x to the top start easy because the leg aren't right from the weekend

2:18 2:11 2:06 2:03 2:02 last 2 at right pace...

easy down 2:10 - 2:25

Monday Jun 7, 2010 #

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

easy Boshoff loop in the rain!!!!

Sunday Jun 6, 2010 #

8 AM

running race 1:05:44 [5] 16.0 km (4:07 / km) +600m 3:28 / km

Table Mountian race
the 21st time I've run this race ran hard up, some guy from CGA stayed with me as we ran up, I could get ahead on the very steep bits but he closed as it flattened. Knowing the race I was able to take the king of the mnt, but after that I think the guy was playing with me!!! Chatting to him after the race I found out that he has a 63 min half!!!

So my splits was 27:37 up OK taking yesterday into acount
around the dams 19:56 ran hard, but time a little slow
down 18:10 thought I was running fast, but the time doesn't ly I was slow, but it felt fast.
Overall time was slow
C • so u were 2nd? 2

Saturday Jun 5, 2010 #

8 AM

running race 1:54:20 [5] 22.0 km (5:12 / km) +800m 4:24 / km

Fishermans Trail race

race runs from Fishhoek to Hout bay over the mountain. 3rd placed guy was in reach, but i didn't have the head to chase him so i stayed in 4th place and took 1st vet, didn't need to race to hard so I had another race no sunday

Thursday Jun 3, 2010 #

running 30:28 [3] 6.3 km (4:50 / km)

Easy short run through the subway and back to the club, then 6 x 50m
8.8 8.2 8.4 8.2 8.0 8.1

Wednesday Jun 2, 2010 #

Note

didn't run, but that is OK as it is a rest week. That said i didn't really have time as I had to pop down to Hout Bay to register for Saturdays trail race

Tuesday Jun 1, 2010 #

6 PM

running warm up/down 31:47 [3] 6.5 km (4:53 / km)

easy warmup through the subway and back to the club for a couple of 50m strides 10 x between 8.7 - 7.7

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