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Training Log Archive: Coach.dion

In the 30 days ending Sep 30, 2011:

activity # timemileskm+m
  running15 8:46:17 71.45(7:22) 114.98(4:35) 280
  Total15 8:46:17 71.45(7:22) 114.98(4:35) 280

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Thursday Sep 29, 2011 #

5 PM

running warm up/down 22:31 [2] 5.0 km (4:30 / km)
shoes: Saloman

warmup to sub way

running 12:50 [5] 4.0 km (3:13 / km)
shoes: Saloman

10 x 400m 60 sec rest
78.5 78.8 77.3 76.7 76.9 76.2 77.1 75.9 76.1 76.0

running warm up/down 4:54 [2] 1.0 km (4:54 / km)
shoes: Saloman

warm down

Wednesday Sep 28, 2011 #

running 46:52 [3] 8.35 km (5:37 / km) +280m 4:48 / km
shoes: Saloman

Short loop in forest pushed for time, but did get up to woodcutters.

Tuesday Sep 27, 2011 #

5 PM

running warm up/down 16:41 [3] 3.5 km (4:46 / km)
shoes: Saloman

warmup to Boshoff

running intervals 14:12 [5] 4.0 km (3:33 / km)
shoes: Saloman

4 x 1000m on the road 90 sec rest
3:35 3:30
3:37 3:30

running 18:32 [3] 4.0 km (4:38 / km)
shoes: Saloman

back to the club

Monday Sep 26, 2011 #

6 PM

running 39:03 [3] 8.0 km (4:53 / km)
shoes: Saloman

Short run and back to the club, stopped on the little steep hill for a couple of hills, just 6 of them, high knees and working the arms.

once back at the club we did a couple of push-ups sit ups and what ever else I could think of...

Sunday Sep 25, 2011 #

6 AM

running warm up/down 5:30 [2] 1.0 km (5:30 / km)
shoes: Five Finger KSO Black

warmup to the start

running race 37:59 [5] 10.0 km (3:48 / km)
shoes: Five Finger KSO Black

Cape Town 10km race
3:43 3:56 3:43 3:41 3:41 18:46
3;44 3:45 3:41 3:49 3:39 0:31 37:59
split per Mr Garmin ran hard to get under 38:00

Saturday Sep 24, 2011 #

7 AM

running 28:28 [3] 6.0 km (4:45 / km)
shoes: Five Finger KSO Black

ran up to VOB and did 5 x 200m on the rugby field 43 41 39 39 37
then ran home.

Thursday Sep 22, 2011 #

6 PM

running intervals 6:41 [5] 2.0 km (3:21 / km)
shoes: Five Finger KSO Black

5 x 400m 87.4 80.0 77.5 77.4 79.0

not very fit have a bit of work to do...

Wednesday Sep 21, 2011 #

5 PM

running 39:27 [2] 6.8 km (5:48 / km)
shoes: Five Finger KSO Black

easy run from the club with one of the girls, I needed the easy day, as i want to run 400's tomorrow.

Tuesday Sep 20, 2011 #

5 PM

running warm up/down 10:21 [2] 2.0 km (5:11 / km)
shoes: Montrail Streak Orange

2 km warmup on the track to measure every 100m for Ake who was doing a bit of O training for champs this weekend.
No I'm not running it's Richard Langa's Wedding and it's to far away, maybe next time it's in cape Town I'll pop in and kick some butt!!!!

running intervals 18:53 [5] 5.0 km (3:47 / km)
shoes: Montrail Streak Orange

After Sunday and Monday I was a little tired so this felt fast!!!

3:57 3:48 3:45 3:46 3:37

Monday Sep 19, 2011 #

5 PM

running 43:42 [4] 9.7 km (4:30 / km)
shoes: Five Finger KSO Black

Boshoff, I didn't run the extra 300m to make up 10km I had planned on doing a couple of 50m strides to get the legs turning over, but I didn't get to them...

Sunday Sep 18, 2011 #

7 AM

running race 39:45 [5] 10.0 km (3:59 / km)
shoes: Five Finger KSO Black

New race in Grassy Park, flat and easy, boy I've lost fitness

3:49 3:52 3:50 3:57 4:01 19:30
3:56 4:02 4:05 3:54 3:54 0:20

think I was 23rd and 6th vet

Friday Sep 16, 2011 #

6 PM

running 38:42 [3] 7.0 km (5:32 / km)
shoes: Montrail Streak Orange

met elske for an easy run

Thursday Sep 15, 2011 #

5 PM

running intervals 23:49 [4] 6.0 km (3:58 / km)
shoes: Five Finger KSO Black

Just on the track
1km 4:16
4 x 200m 35.6 37.2 33.9 35.9
4 x 50m 8.3 8.1 7.8 8.2
3 x 1000m 4:03 3:53 3:53

the other 1km was easy inbetween

Monday Sep 12, 2011 #

6 PM

running 34:24 [2] 6.63 km (5:11 / km)
shoes: Five Finger KSO Black

Easy run to Subway through and back to club for a could of 200's just easy was to see if the leg is working...

Sunday Sep 11, 2011 #

8 AM

running 23:01 [2] 5.0 km (4:36 / km)
shoes: Five Finger KSO Black

first run in 12 days, leg is looking a lot better, and only the ancle was a bit stuff from doing nothing for 2 weeks...
will run another 5 on Monday.

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