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Training Log Archive: Coach.dion

In the 30 days ending Jun 30, 2012:

activity # timemileskm+m
  running36 36:45:07 284.15(7:46) 457.3(4:49) 6600
  Skipping1 5:30
  Total37 36:50:37 284.15 457.3 6600

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Saturday Jun 30, 2012 #

12 PM

running tempo 1:05:42 [4] 15.0 km (4:23 / km) +240m 4:03 / km
shoes: Inov-8

From Home up past Wynberg park to top Gate, straight home on the road, Spilhouse, A few km on tempo at the end

Friday Jun 29, 2012 #

12 PM

running long 2:49:09 [4] 27.0 km (6:16 / km) +1170m 5:09 / km
shoes: NB310

Ran from home up to the Nek
Up Vlakenberg on HBT route,
Over the Manganeeze mines till the down starts
back the same way, ran out of time...

Thursday Jun 28, 2012 #

12 PM

running 41:50 [3] 10.0 km (4:11 / km)
shoes: NB Trail 00

Ran from home Parish, Venus, Peter Cloete home felt good.
6 PM

running hills 47:43 [5] 11.0 km (4:20 / km) +250m 3:54 / km
shoes: NB Trail 00

Warm up to R/Mem
10 x hills to speed bump, back to club and 6 x 100m

Wednesday Jun 27, 2012 #

2 PM

running 50:32 [3] 11.5 km (4:24 / km)
shoes: Five Finger KSO Black

easy loop from home Strawberry lane
6 PM

running 57:19 [3] 12.0 km (4:47 / km)
shoes: NB310

forest to Jacks, on to K'Bosch B Gate road back

Tuesday Jun 26, 2012 #

9 AM

running 50:23 [3] 11.5 km (4:23 / km)
shoes: Five Finger KSO Black

Loop Constantia
6 PM

running intervals 49:23 [4] 11.7 km (4:13 / km)
shoes: Infinity Lite

To boshoff, 2 x 2 km
6:54 6:48

Monday Jun 25, 2012 #

8 AM

running 53:11 [3] 11.0 mi (4:50 / mi)
shoes: NB Trail sponsor

Up to Cecelia forest
6 PM

running 48:36 [3] 10.0 km (4:52 / km)
shoes: Infinity Lite

UCT river run...

Sunday Jun 24, 2012 #

7 AM

running long 2:58:07 [3] 25.6 km (6:57 / km) +1000m 5:49 / km
shoes: NB Trail sponsor

Up Nursary to Maclears and back

Saturday Jun 23, 2012 #

7 AM

running race 53:43 [5] 15.0 km (3:35 / km)
shoes: Inov-8

Eesterriver race

running 9:54 [2] 2.0 km (4:57 / km)
shoes: Inov-8

warmup and down

Friday Jun 22, 2012 #

running 27:00 [3] 6.2 km (4:21 / km)
shoes: Infinity Lite

Morning run around Constantia

Thursday Jun 21, 2012 #

running 46:20 [3] 10.0 km (4:38 / km)
shoes: Infinity Lite

Easy run, took the guys to the hills, and did 1 with them, then ran back to the club via the subway

Wednesday Jun 20, 2012 #

6 PM

running 1:03:11 [3] 13.0 km (4:52 / km)
shoes: Infinity Lite

Into forest, Jacks loop, then up the stairs into K'bosch. Loop in B'court back to club.

Tuesday Jun 19, 2012 #

5 PM

running warm up/down 34:59 [2] 7.5 km (4:40 / km)
shoes: Inov-8

warmup to Boshoff and run back

running 20:20 [3] 6.0 km (3:23 / km)
shoes: Inov-8

3 x 2km 2min rest

6:54 6:43 6:43

Monday Jun 18, 2012 #

5 PM

running 49:11 [3] 10.0 km (4:55 / km)
shoes: Infinity Lite

Road road, to Fernwood and up Riverside road, and down the other side before heading back to the club

Sunday Jun 17, 2012 #

8 AM

running long 1:36:18 [3] 23.0 km (4:11 / km)
shoes: Inov-8

Didn't head down to main from the start of the run, but headed past the garage and through Penny Lane befor heading to the Main Road, back the normal way.

Saturday Jun 16, 2012 #

7 AM

running long 2:35:27 [4] 22.0 km (7:04 / km) +1000m 5:45 / km
shoes: NB Trail sponsor

From the Nek down to Hout Bay up on to trail from Valley road,
to LLandadno Corner, up. 22:12
To Kasteels 47:27
loop round via top of Nersury and half down the road.

Friday Jun 15, 2012 #

5 AM

running 36:52 [3] 8.5 km (4:20 / km) +160m 3:58 / km
shoes: Inov-8

Morning run from home up past Wynberg park

Thursday Jun 14, 2012 #

6 PM

running warm up/down 26:40 [2] 6.0 km (4:27 / km)
shoes: NB Trail 00

warmup to subway and 1km warm down on the track.

running intervals 17:07 [5] 5.0 km (3:25 / km)
shoes: NB Trail 00

On the track fast slow 200m fast +_ 36 slows 57-60 (250m)

Wednesday Jun 13, 2012 #

5 PM

running long 59:13 [3] 13.0 km (4:33 / km) +380m 3:58 / km
shoes: Infinity Lite

Through the forest to Kirstenbosch, back on the road, did pick the pace up on the way back... 5km in 18:48!!!

Tuesday Jun 12, 2012 #

5 PM

running warm up/down 19:46 [2] 4.0 km (4:57 / km)
shoes: Infinity Lite

warmup to common and warmdown back to club.
6 PM

running intervals 27:22 [5] 8.0 km (3:25 / km)
shoes: Infinity Lite

2 x 3km 90sec rest
3:28 3:26 3:25 10:20
3:21 3:23 3:24 10:09

longer rest then 2km
3:26 3:26 6:53

Monday Jun 11, 2012 #

6 PM

running 57:32 [3] 12.0 km (4:48 / km) +320m 4:14 / km
shoes: Infinity Lite

Into the forest and Jacks loop, but out into Kirstenbosch. Back on the road down past the Stone church and back riverside road.

Sunday Jun 10, 2012 #

7 AM

running long 1:25:41 [4] 21.5 km (3:59 / km) +170m 3:50 / km
shoes: Five Finger KSO Black

Ran from home down Main up Boys Drive, past West Lake Pollsmoor and home turning at Ladies Mile.
kept the tempo up after yesterday

Saturday Jun 9, 2012 #

running long 2:09:41 [4] 21.5 km (6:02 / km) +810m 5:05 / km
shoes: NB Trail sponsor

Watched a bit of Fisherman's Trail from Ou Kaapse Weg. Dawn Drove home and I ran home...

Followed the route to Blackburn, turn right instead of going down. Right took me up to the Mast, then down the other side over Vlakkenberg to the Nek and Home.

Friday Jun 8, 2012 #

5 AM

running 32:23 [2] 7.4 km (4:23 / km)
shoes: Five Finger KSO Black

Morning run, Peter Cloete

Thursday Jun 7, 2012 #

5 PM

running hills 1:08:56 [3] 10.7 km (6:27 / km) +500m 5:13 / km
shoes: NB Trail sponsor

The rain had really come down through the day and the field was wet, so no 200m's... But the forest was wet and the mountain was a wash with waterfalls!!!
So we ran up to the contour path crossing lots of rivers (3 deeper than knee deep!) and ran in the dark for half the run coming down at Rhodes.

Wednesday Jun 6, 2012 #

6 PM

running 1:00:59 [3] 12.0 km (5:05 / km)
shoes: NB Trail sponsor

From the club through the forest to Kirstenbosch and out bottom gate, back to club.

Tuesday Jun 5, 2012 #

5 PM

running warm up/down 19:18 [2] 4.1 km (4:42 / km)
shoes: Infinity Lite

Warmup to the common in the rain and almost dark
6 PM

running 20:40 [5] 6.0 km (3:27 / km)
shoes: Infinity Lite

2 x 3km 90-120sec rest

So it was raining and there was a bit of wind, for the first one we start at the 3km mark of the TT route and ran to the start...
3:27 3:23 3:29 10:20
half wind on 1km and 3km
then from the start to the 3km mark
3:17 3:36 3:26 10:20
2nd km wind!

Monday Jun 4, 2012 #

5 PM

running 49:18 [3] 10.0 km (4:56 / km)
shoes: NB Trail sponsor

Jacks loop, it was a lovely day for a forest run, but I should have left 5min earlier and run a little faster, it was getter a bit dark as we come out of the forest!!!
7 PM

Skipping 5:30 [3]

about 600 jumps

Sunday Jun 3, 2012 #

8 AM

running race 1:03:58 [5] 16.0 km (4:00 / km) +600m 3:22 / km
shoes: NB310

Table Mountain Race
ran well up 26:40
around the dams 19:19 OK for an old man (should have been 20sec faster)
down, took it easy till the last km 17:58

was 2nd to top by 5sec; beat him to the bridge, but he ran me down on the flat bit before the tap and opened a little lead which he took to the top. didn't ran down hard, just the last km when some-one was closing the gap.

Saturday Jun 2, 2012 #

11 AM

running 28:22 [3] 6.5 km (4:22 / km)
shoes: NB310

Easy run round to Ladies mile and home 1km at tempo 3:24

Friday Jun 1, 2012 #

5 AM

running 33:01 [3] 7.4 km (4:28 / km)
shoes: NB Trail 00

Morning Run Peter Cloete

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