Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Coach.dion

In the 30 days ending Apr 30, 2012:

activity # timemileskm+m
  running34 32:53:05 247.55(7:58) 398.4(4:57) 7946
  Skipping1 5:00
  Total35 32:58:05 247.55 398.4 7946

«»
2:32
0:00
» now
SuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMo

Monday Apr 30, 2012 #

8 AM

running warm up/down 23:12 [2] 4.0 km (5:48 / km)
shoes: NB310

rasy run on the beach at Sedgefield with Dawn

Sunday Apr 29, 2012 #

8 AM

running race 1:38:28 [5] 16.0 km (6:09 / km) +640m 5:08 / km
shoes: NB310

Southern Cross day 3 Coastal run

Saturday Apr 28, 2012 #

8 AM

running race 2:26:03 [5] 29.3 km (4:59 / km) +930m 4:18 / km
shoes: NB310

Southern Cross day 2 forest

Friday Apr 27, 2012 #

8 AM

running race 2:32:43 [5] 25.6 km (5:58 / km) +1350m 4:43 / km
shoes: NB310

Southern Cross day 1 mountain stage

Thursday Apr 26, 2012 #

7 AM

running 18:15 [3] 4.0 km (4:34 / km)
shoes: Trek 5 Fingers

From home a loop around the block
5 PM

running warm up/down 18:36 [3] 4.1 km (4:32 / km)
shoes: NB Trail 00

Sedgefield, from our place at Lake Pleasant out and back

Wednesday Apr 25, 2012 #

running 49:05 [3] 10.0 km (4:55 / km)
shoes: Infinity Lite

Easy Boshoff

Tuesday Apr 24, 2012 #

5 PM

running warm up/down 22:04 [2] 5.0 km (4:25 / km)
shoes: Infinity Lite

WARMUP TO SUBWAY
6 PM

running intervals 18:52 [5] 5.3 km (3:34 / km)
shoes: Infinity Lite

Fast Slow 400m!!!
fast at 5km pace 81-77, slow at marathon pace 92-95 (the track is long, so the other bit was also run at the slow pace about 8sec)

Monday Apr 23, 2012 #

6 PM

running tempo 42:18 [4] 10.0 km (4:14 / km)
shoes: Infinity Lite

ran boshoff, but stopped after 1km for a pitstop!!! then I ran like hell to catch the guys (I didn't) So it was about 6min for that first km up the stairs and all, then I run at 4's till I got back to the club.

Sunday Apr 22, 2012 #

running 53:18 [3] 11.1 km (4:48 / km) +190m 4:25 / km
shoes: NB310

afternoon run from home up thru Wynberg Park to Top Gate and back down the green belts

Saturday Apr 21, 2012 #

7 AM

running race 49:38 [5] 10.3 km (4:49 / km) +790m 3:29 / km
shoes: NB Trail 00

Mast Race
Tokia forest up to the mast, a little misty and cold at the top.
4:00 4:26 4:34 4:26 3:54
5:03 5:29 5:40 5:27 4:58 1:35
to the tar 23:56 up the tar 25:41

I ran ok, but the boys ran well and I was left behind, should have fought to stay with Ben, but let him go, ended with a time faster than last year, know I can run a little quicker. Was 7th, first 40+. The winner did 46:11!!!

running race 49:38 [5] 10.3 km (4:49 / km) +790m 3:29 / km
shoes: NB Trail 00

Mast Race
Tokia forest up to the mast, a little misty and cold at the top.
4:00 4:26 4:34 4:26 3:54
5:03 5:29 5:40 5:27 4:58 1:35
to the tar 23:56 up the tar 25:41

I ran ok, but the boys ran well and I was left behind, should have fought to stay with Ben, but let him go, ended with a time faster than last year, know I can run a little quicker. Was 7th, first 40+. The winner did 46:11!!!
8 AM

running warm up/down 51:34 [3] 11.3 km (4:34 / km)
shoes: NB Trail 00

ran back down with a friend and back to the car.

Friday Apr 20, 2012 #

5 PM

running 29:43 [3] 7.0 km (4:15 / km)
shoes: NB310

loop from home round to Parish and back.

Thursday Apr 19, 2012 #

6 PM

running 22:56 [2] 5.0 km (4:35 / km)
shoes: Infinity Lite

warmup to subway

running intervals 12:37 [5] 4.0 km (3:09 / km)
shoes: Infinity Lite

10 x 400m 60 sec rest between 80-73

Wednesday Apr 18, 2012 #

5 PM

running 1:00:09 [2] 11.5 km (5:14 / km)
shoes: NB Trail sponsor

Through the forest to Kirstenbosch and back on the road.

Tuesday Apr 17, 2012 #

2 PM

running intervals 13:41 [4] 4.0 km (3:25 / km)
shoes: NB Trail 00

ran from home, did 1km reps on the loop by the school...

4 x 1km 2 min rest

3:41 3:31 3:21 3:08

running warm up/down 27:32 [2] 6.0 km (4:35 / km)
shoes: NB Trail 00

short loop to the school, then around the block back home.

Monday Apr 16, 2012 #

6 PM

running 50:02 [2] 10.0 km (5:00 / km)
shoes: Infinity Lite

We ran over the UCT 10km route as the race is in a couple of weeks.

Sunday Apr 15, 2012 #

8 AM

running 47:03 [3] 10.5 km (4:29 / km)
shoes: Five Finger KSO Black

From home down Boundary up Ladys Mile to Parish, loop and home.
4 PM

running tempo 39:09 [4] 10.0 km (3:55 / km)
shoes: Five Finger KSO Black

Evening run, kept it flat so I couple keep the pace even and up there...

4:20 3:54 3:51 3:52 3:58
3:52 3:54 3:45 3:44 3:54

felt ok for a 2nd run of the day.

Saturday Apr 14, 2012 #

8 AM

running long 2:17:09 [4] 25.0 km (5:29 / km) +780m 4:45 / km
shoes: NB Trail sponsor

ran from home to Tokai forest, and up to Silvermine, down the river trail and over Ou Kaapse Weg. thru Silvermine East and to Boys Drive were Dawn picked me up.

Friday Apr 13, 2012 #

5 AM

running 33:58 [3] 7.4 km (4:35 / km)
shoes: Five Finger KSO Black

Morning run Peter Cloete around and home.

Thursday Apr 12, 2012 #

5 PM

running 51:44 [3] 9.4 km (5:30 / km) +400m 4:32 / km
shoes: NB Trail 00

ran up to the block house for a beer as the sun set, it was an amazing evening.

Wednesday Apr 11, 2012 #

5 PM

running 57:28 [4] 13.0 km (4:25 / km) +240m 4:03 / km
shoes: Saloman

on the road from the club into B'Court and up Forest Drive (1km long 100m climb) around and back to the club

Tuesday Apr 10, 2012 #

6 PM

running 54:32 [2] 10.0 km (5:27 / km)
shoes: Infinity Lite

easy Jacks loop

Monday Apr 9, 2012 #

8 AM

running 1:12:59 [3] 15.0 km (4:52 / km) +240m 4:30 / km
shoes: NB Trail sponsor

Loop from home up Green Belts to Cecilia, Forest to the Nek, down thru Die Hell and home.
9 PM

Skipping 5:00 [2]

650 jumps, what to get back into this, I think it helps with hill climbing!!!

Sunday Apr 8, 2012 #

12 PM

running hills 1:51:51 [4] 24.0 km (4:40 / km) +546m 4:11 / km
shoes: Infinity Lite

Ran from home after church, to Price drive for Mile reps up the hill!!!

8:34 8:31 8:28, yes it's 1.61km long with 100+m climb no the way back I did a loop, Strawberry lane. 10km 46:41

Saturday Apr 7, 2012 #

9 AM

running intervals 35:00 [2] 7.0 km (5:00 / km)
shoes: Montrail Streak Orange

watch 2 Oceans half and full:
spent the day running up and down the road, at 6km and 16km in the half and at 28km and 47km in the full... It was very wet and i was running with rain pants and jacket wait for it and an umbrella!

Friday Apr 6, 2012 #

7 AM

running race 2:01:57 [5] 22.0 km (5:33 / km) +700m 4:47 / km
shoes: NB Trail sponsor

2 Oceans Trail

ran hard, but not fast... lst the leaders at 3km and didn't kill myself for the rest of the race...

finished 6th, 1st 40+ (if I had run well, same time as last year, I would have been 4th, could have beaten the front guys.)

Thursday Apr 5, 2012 #

4 PM

running 17:44 [2] 4.0 km (4:26 / km)
shoes: NB Trail sponsor

Easy run from home around the block

Wednesday Apr 4, 2012 #

6 PM

running 56:07 [2] 8.0 km (7:01 / km)
shoes: NB Trail 00

Easy run from the club with Richard G...
loop thru the forest to R/Mem, good to be running with my old running partner.

Tuesday Apr 3, 2012 #

6 PM

running 26:35 [4] 6.3 km (4:13 / km)
shoes: Infinity Lite

easy short warmup 11:57
4 x 1000m race pace
3:43 3:45 3:41 3:28 headed out hard for the 1st 500 1:33 and than tried to hit the right pace

Monday Apr 2, 2012 #

6 PM

running 37:18 [2] 7.5 km (4:58 / km)
shoes: Five Finger KSO Black

Short easy ran from the club to the lights and back the bottem way.

Sunday Apr 1, 2012 #

8 AM

running race 1:02:07 [5] 15.5 km (4:00 / km) +350m 3:36 / km
shoes: NB Trail sponsor

Trail race at the end on the Epic in Lourensford.

Went out hard, but at after 2km of flat 2 team mates kicked and took off... Johnny chased, but as we climbed the first hill Ben and I caught him. I then set the pace for 3rd place till 7.5km when on a flat section of jeep track Ben pushed and Johnny when with him... I fell back and stopped pushing. They were about 20 sec ahead, and then at 12km the race turned left up a steep path, and I though I should have seen them round the corner at the top, but I didn't, they were gone...

We caught the 7km guys in the last couple of km and I was told I was 3rd!!! but I thought they had missed the front two guys... Then I crossed line and I was 3rd... Ben and Johnny had turned wrong (I guess at 12km they turned down)

« Earlier | Later »