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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Coach.dion

In the 30 days ending Sep 30, 2013:

activity # timemileskm+m
  running33 30:30:49 235.31(7:47) 378.7(4:50) 3415
  Total33 30:30:49 235.31(7:47) 378.7(4:50) 3415

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Monday Sep 30, 2013 #

5 PM

running 49:00 [3] 10.0 km (4:54 / km)
shoes: 5 Finger test pair

easy run after the weekend

Sunday Sep 29, 2013 #

7 AM

running race 1:19:37 [4] 21.1 km (3:46 / km)
shoes: 5 Finger test pair

Half marathon from Sea Point

ran with a friend at marathon pace!!! Not ready for a marathon at that pace!!!

Saturday Sep 28, 2013 #

11 AM

running 50:07 [3] 10.0 km (5:01 / km) +200m 4:33 / km
shoes: New Balance MT10

Ran from UCT did a couple of steep hills by the dam on the right of UCT loop round through the s/way

Friday Sep 27, 2013 #

5 PM

running 21:59 [2] 4.6 km (4:47 / km)
shoes: New Balance MT10

little loop from home

Thursday Sep 26, 2013 #

5 PM

running warm up/down 34:13 [2] 7.0 km (4:53 / km)
shoes: 5 Finger test pair

Warmup to Light and back to hill, then warm down back to the club.

running 15:15 [5] 3.4 km (4:29 / km) +100m 3:55 / km
shoes: 5 Finger test pair

7 x 60 sec hill at R/Mem

Wednesday Sep 25, 2013 #

5 PM

running warm up/down 7:32 [2] 1.5 km (5:01 / km)
shoes: 5 Finger test pair

warmup to Common

running race 17:44 [4] 5.0 km (3:33 / km)
shoes: 5 Finger test pair

TT at Common, on my own ran this one early
6 PM

running race 17:33 [4] 5.0 km (3:31 / km)
shoes: 5 Finger test pair

TT with every one after a 5 min rest

running warm up/down 8:25 [2] 1.5 km (5:37 / km)
shoes: 5 Finger test pair

warmdown back to the club

Tuesday Sep 24, 2013 #

8 AM

running 31:05 [3] 7.2 km (4:19 / km)
shoes: New Balance MT10

Short loop to Bergvliet

Monday Sep 23, 2013 #

5 PM

running 33:32 [2] 7.0 km (4:47 / km)
shoes: New Balance MT10

Recovery run, alway need something easy after a marathon.

Sunday Sep 22, 2013 #

6 AM

running race 2:54:23 [4] 42.2 km (4:08 / km)
shoes: 5 Finger test pair

Cape Town Marathon

set out to run with a couple of friends

1 41:19.6 10
2 20:59.3 5
3 20:42.9 5
4 21:18.2 5 half way 88:16 just what we wanted
5 21:24.6 5
6 19:50.9 5 The guys fall off the pace, so I ran home at 4's...
7 28:48.5 7.2

Saturday Sep 21, 2013 #

3 PM

running 23:39 [3] 5.2 km (4:33 / km)
shoes: NB 1010

Easy short loop from home

Friday Sep 20, 2013 #

5 AM

running 18:46 [2] 4.0 km (4:42 / km)
shoes: Infinity Lite

It was cold and wet, so I only ran 4km... OK I also need to rest up for the marathon on Sunday.

Thursday Sep 19, 2013 #

6 PM

running 41:09 [3] 8.3 km (4:57 / km)
shoes: NB Trail 00

It was raining, so we popped into the forst to play!!! then turned out at the subway went through and back to the club.

Wednesday Sep 18, 2013 #

6 PM

running 15:32 [2] 3.0 km (5:11 / km)
shoes: 5 Finger test pair

1.5km to he TT at the common and back

running race 19:50 [3] 5.0 km (3:58 / km)
shoes: 5 Finger test pair

TT at the Common easy run legs felt ok, but it is flat...

Tuesday Sep 17, 2013 #

running 34:10 [3] 7.5 km (4:33 / km)
shoes: NB Trail 00

ran to Boshoff and let the guys run their short session before running back

Monday Sep 16, 2013 #

6 PM

running 28:27 [2] 6.0 km (4:45 / km)
shoes: New Balance MT10

Through the subway and back to the club

Sunday Sep 15, 2013 #

4 PM

running 23:42 [2] 5.0 km (4:44 / km)
shoes: New Balance MT10

Easy run round the block to loosen up the legs after yesterday's race.

Saturday Sep 14, 2013 #

7 AM

running race 4:05:12 [5] 39.0 km (6:17 / km) +1540m 5:15 / km
shoes: 1010v2

Race Table Mountain Challenge
leg 1 Kloof nek to Block house 43:27 leading (only by 2 sec)
leg 2 1h09:13 Contour path to C Nek, board walks very wet and slippery, river floading, Rayn passed me and took 6 min out of me, I did take the board walk very slow, but not 6min slow, he kicked me butt
leg 3 2h12:29 over the mountain, it went well, but my legs were a little tired from last weeks 30km, so the rolling hills were hard work. I was caught by a couple of the team.

2nd overall and 1st old man!
C • congratulations! 5

Friday Sep 13, 2013 #

5 AM

running 23:16 [2] 5.0 km (4:39 / km)
shoes: New Balance MT10

Morning run round the block with a loop on Innesfree

Thursday Sep 12, 2013 #

5 PM

running warm up/down 37:01 [2] 7.6 km (4:52 / km)
shoes: 5 Finger test pair

Warmup to 400m loop, didn't do any, timed the boy for a couple them ran back

Wednesday Sep 11, 2013 #

5 PM

running 28:33 [3] 6.0 km (4:46 / km)
shoes: 5 Finger test pair

Easy run from the club, Saturday's race has suddenly become important!!! Now I need to see if I can kick butt, so I had better see if I can get my body working and rested!

Tuesday Sep 10, 2013 #

5 PM

running warm up/down 35:28 [2] 7.5 km (4:44 / km)
shoes: 5 Finger test pair

warm up and down to Boshoff

running intervals 7:08 [4] 2.0 km (3:34 / km)
shoes: 5 Finger test pair

2 x 1km on the road

3:38 up 3;30 down

Monday Sep 9, 2013 #

5 PM

running 44:37 [3] 9.0 km (4:57 / km)
shoes: 5 Finger test pair

Easy loop in Forest, not not quiet Jacks...

Sunday Sep 8, 2013 #

6 AM

running long 2:22:00 [3] 30.2 km (4:42 / km)
shoes: 5 Finger test pair

Ran with Roger and Warren fron Lake Side to Simon's Town and back.

Saturday Sep 7, 2013 #

7 AM

running long 2:13:16 [3] 20.5 km (6:30 / km) +975m 5:15 / km
shoes: New Balance MT10

Ran from the Nek, Smuts track to Macclear's 60:57 had thought I had run fast enough to break an hour...

Friday Sep 6, 2013 #

5 AM

running 40:18 [3] 8.6 km (4:41 / km) +150m 4:19 / km
shoes: New Balance MT10

Morning Run up past Wynberg park

Thursday Sep 5, 2013 #

6 PM

running 58:10 [2] 9.7 km (6:00 / km)
shoes: New Balance MT10

Easy Jacks loop with Uni, let the guys do 400's on their own...

Wednesday Sep 4, 2013 #

5 PM

running warm up/down 23:04 [2] 5.0 km (4:37 / km)
shoes: 5 Finger test pair

Warmup to the Common
6 PM

running race 17:30 [4] 5.0 km (3:30 / km)
shoes: 5 Finger test pair

TT at Ronderbosh Common, didn't race, just tried to hold a good pace, feel I could have run another 5 at that pace, but the legs are to heavy to get to 15 or 21 at that pace!

running warm up/down 14:08 [2] 3.0 km (4:43 / km)
shoes: 5 Finger test pair

warm down back to the club

Tuesday Sep 3, 2013 #

5 PM

running warm up/down 34:59 [3] 7.5 km (4:40 / km)
shoes: NB Trail 00

Warmup to Boshoff and warm down back to club
6 PM

running 19:28 [5] 6.0 km (3:15 / km)
shoes: NB Trail 00

6 x 1km reps on the road 90sec rest

3:22 up hill, hard work to get going!
3:14 down
3:18 up
3:10 down
3:17 up
3:07 down

Monday Sep 2, 2013 #

5 AM

running 50:54 [2] 10.1 km (5:02 / km)
shoes: NB Trail 00

Jacks loop, kept it easy. OK the guys did pick up the pace from the road.

Sunday Sep 1, 2013 #

4 PM

running long 2:10:07 [4] 27.5 km (4:44 / km) +450m 4:22 / km
shoes: 5 Finger test pair

Went for a drive and ran home!!! From Sunvalley Fishhoek...

Chappie's the Nek and down S/Cross drive.

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