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Training Log Archive: Coach.dion

In the 30 days ending Jun 30, 2013:

activity

time

miles

running

37:09:58

273.65

(8:09)

440.4

(5:04)

7220

Total

37:09:58

273.65

(8:09)

440.4

(5:04)

7220

averages - rhr:48

3:01

0:00

» now

Sunday Jun 30, 2013 #

running long 1:54:26 [3] 14.6 km (7:50 / km) +830m 6:06 / km
shoes: 5 Finger test pair

Running late, so raced to Maclears 63:58 and straight back...

Sorry I wasn't able to break an hour!!!

Saturday Jun 29, 2013 #

running long 3:01:46 [3] 25.2 km (7:13 / km) +1230m 5:48 / km
shoes: New Balance MT10

On my own from Nek, up Vlakenberg, right, down into Hout Bay. Valley Rd up to single track, Llandudno corner- to Kasteels and down on Road.

Amazing day on the mountain...

Friday Jun 28, 2013 #

5 AM

running 36:01 [2] 7.4 km (4:52 / km)
ahr:121 max:146 shoes: 5 Finger test pair

easy morning run

Thursday Jun 27, 2013 #

5 PM

running warm up/down 34:10 [2] 7.0 km (4:53 / km)
ahr:126 max:142 rhr:48 shoes: 5 Finger test pair

Warm up to session on the road and warm down back to club

6 PM

running intervals 16:00 [5] 5.0 km (3:12 / km)
shoes: 5 Finger test pair

10 x 500 on the road, around a block 60 sec rest

97 96 95 96 94
94 97 96 95 96

Wednesday Jun 26, 2013 #

5 PM

running long 1:09:24 [2] 15.0 km (4:38 / km) +210m 4:19 / km
ahr:122 max:146 shoes: NB Trail 00

Easy run from club, through s/way down over river, then up Eden and over foot bridge, loop in B'Court and back to the club

Tuesday Jun 25, 2013 #

5 PM

running warm up/down 35:38 [2] 7.5 km (4:45 / km)
shoes: NB Trail 00

warmup to Boshoff and the run back

running 23:18 [3] 7.0 km (3:20 / km)
shoes: NB Trail 00

7 x 1000m on the road, to wet for the track!!! 90 sec rest

3:28 3:21 3:23 3:16 3:23 3:09 3:16

Monday Jun 24, 2013 #

5 PM

running 49:43 [2] 10.0 km (4:58 / km)
shoes: Infinity Lite

Easy Boshoff... it was raining and with this being week 4 hard I was easy on the easy...

Sunday Jun 23, 2013 #

2 PM

running long 2:06:05 [3] 27.3 km (4:37 / km) +320m 4:22 / km
ahr:129 max:140 shoes: NB Trail 00

ran easy and kept HR under 140

5km splits
22:28 22:14 22:25 26:54 almost all up hill, to C Nek
21:56 down
10:05 last bit home 2.3km

Saturday Jun 22, 2013 #

7 AM

running 16:14 [3] 3.0 km (5:25 / km)
shoes: NB Trail 00

Warm up and short warm down with Dawn after race, she had run the fun run...

running race 53:10 [4] 15.0 km (3:33 / km)
shoes: NB Trail 00

Eester River 15km race

03:35 03:25 03:27 03:32 03:33
03:28 03:31 03:31 03:33 03:29
03:28 03:20 03:33 03:40 03:32 lost it in the 2nd last km
00:24 Garmin called it a bit long but I'm happy with the distance.

didn't race from the gun, just thought about running as if it was a half... not ready to run a fast half!!!

Finished 30th and 3rd old man.

Friday Jun 21, 2013 #

5 AM

running 25:05 [2] 5.3 km (4:44 / km)
shoes: NB Trail 00

Morning run Boudrary, old Kendel, Main, home.

Thursday Jun 20, 2013 #

5 PM

running warm up/down 23:07 [2] 5.0 km (4:37 / km)
shoes: NB Trail 00

warmup to subway, stopping at R/Mem hill before heading back.

6 PM

running hills 37:32 [5] 9.2 km (4:05 / km) +200m 3:41 / km
shoes: NB Trail 00

10 x to the top (ok the turn about 450m)
up and down
2:15 2:11 2:10 2:09 2:11 2:09 2:09 2:12 2:10 2:11
1:32 1:34 1:35 1:32 1:37 1:33 1:31 1:32 1:36 1:35

both times could be 5-10 sec faster, but I'm happy

Wednesday Jun 19, 2013 #

5 PM

running long 1:08:46 [3] 15.0 km (4:35 / km) +200m 4:18 / km
shoes: NB Trail 00

From the club... Subway, over river, up Eden and over the Foot Bridge, through B'Court and back to the club.

Tuesday Jun 18, 2013 #

5 PM

running warm up/down 35:35 [3] 7.5 km (4:45 / km)
shoes: NB Trail 00

Warmup to Boshof and warm down back to club

running intervals 20:48 [5] 6.0 km (3:28 / km)
shoes: NB Trail 00

3 x 2km on the road with 90sec rest
6:56 6:54 6:52

Monday Jun 17, 2013 #

8 AM

running long 2:56:06 [3] 28.2 km (6:15 / km) +1080m 5:14 / km
shoes: NB 1010

From the club with the boys,
to Kloof Nek: 61:49
pipe track: 19:48
up Kasteels: 23:13
to Nursary: 17:35
down: 13;55
back. 39:45

Sunday Jun 16, 2013 #

7 AM

running tempo 1:28:45 [4] 21.1 km (4:12 / km)
shoes: Inov-8

Ran with one of the boys from the club, down Main round and back home...

Saturday Jun 15, 2013 #

9 AM

running long 2:52:37 [4] 28.0 km (6:10 / km) +1130m 5:08 / km
shoes: New Balance MT10

From the Nek up Vlakenberg, Manganeeze Mines, Blackburn, Noordhoek peak level 6 back.

Friday Jun 14, 2013 #

5 AM

running 29:00 [2] 6.4 km (4:32 / km)
shoes: NB Trail 00

Morning run in the wind, just don't know who I missed the rain...

Thursday Jun 13, 2013 #

5 PM

running warm up/down 42:00 [3] 8.5 km (4:56 / km)
shoes: Inov-8

Warmup to Boshoff and run back to the club.

6 PM

running intervals 20:14 [5] 6.0 km (3:22 / km) +120m 3:04 / km
shoes: Inov-8

Hill on the last 500m of Boshoff, so the hill isn't that steep, plan: tempo up and fast easy clontroled down, 30 sec rest.

up's +_ 1:50
down's +_ 1:30

Wednesday Jun 12, 2013 #

running 1:10:30 [3] 15.0 km (4:42 / km) +270m 4:19 / km
shoes: Inov-8

Ran from the Club up Eden over foot bridge B'court and back to club.

Tuesday Jun 11, 2013 #

5 PM

running warm up/down 35:59 [2] 7.5 km (4:48 / km)
shoes: NB Trail 00

warmup to Boshoff and the warm down back to club

running intervals 20:59 [5] 6.0 km (3:30 / km)
ahr:162 max:172 shoes: NB Trail 00

2 x 3km 90sec rest

10:30 10:29

legs still sore from the weekend, so I only did 2...

Monday Jun 10, 2013 #

running 48:47 [2] 10.0 km (4:53 / km)
shoes: NB Trail 00

eASY RUN ON THE ROAD, WENT UP RIVERSIDE AND BACK TO THE CLUB.
legs still feeling the race yesterday, 5km of down hill will do that to you...

Sunday Jun 9, 2013 #

8 AM

running race 1:03:43 [5] 16.0 km (3:59 / km) +520m 3:26 / km
shoes: NB 1010

Table Mountian Race
up 26:47 ok
around Dams 19:11 ok
Down 17:45 slow

1st up was over taken on the Dam wall stayed 2nd (1st 40+)

Saturday Jun 8, 2013 #

running 33:43 [2] 7.1 km (4:45 / km)
shoes: Five Finger KSO Black

easy run from home

Friday Jun 7, 2013 #

5 AM

running 22:10 [2] 4.5 km (4:56 / km)
shoes: Five Finger KSO Black

had wanted to do more, but my calf is a little tight so I kept it at the short morning loop.

Thursday Jun 6, 2013 #

5 AM

running 24:12 [3] 5.0 km (4:50 / km)
shoes: NB Trail 00

Morning Run down Bondary Kendal and Main back

Wednesday Jun 5, 2013 #

5 PM

running 1:09:15 [3] 15.0 km (4:37 / km) +130m 4:25 / km
shoes: Montrail Rock Ridge

On the road, through subway, up Eden over foot bridge and back to club

Tuesday Jun 4, 2013 #

6 PM

running warm up/down 41:09 [2] 8.7 km (4:44 / km)
shoes: NB Trail 00

Warm up to Boshoff abd run back to the club

running hills 20:27 [5] 6.0 km (3:25 / km) +90m 3:10 / km
shoes: NB Trail 00

Hills at the end of Boshoff 500m, not steep, plan tempo up +_ 1:50 up
30 sec rest
fast down +_ 1:30
30 sec rest
x 6

Monday Jun 3, 2013 #

5 PM

running 53:19 [3] 11.4 km (4:41 / km)
shoes: NB Trail 00

On the road, up Riverside loop round and back to Bremna as the track was wet we did 5 loops working the straights, so it's about 100m tempo and 50m easy.

Sunday Jun 2, 2013 #

5 PM

running long 1:29:47 [3] 20.0 km (4:29 / km)
ahr:129 max:142 shoes: Five Finger KSO Black

Missed the rain... ran late as I had been watching Comrades all day.
Down Main, steenberg back tried to keep the HR under 140...

Saturday Jun 1, 2013 #

8 AM

running long 2:20:28 [4] 18.0 km (7:48 / km) +890m 6:15 / km
shoes: NB 1010

fron the nek to Maclears little slow, could be the wet and cold... 61:13 was hoping to break an hour.

the loop back past Platterklip and Valley of the red gods was slow because of the hail and the single tracks were rivers!!!

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