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Training Log Archive: Coach.dion

In the 30 days ending Nov 30, 2013:

activity

time

miles

running

24:38:37

197.84

(7:28)

318.4

(4:39)

2200

cycling

1:02:53

12.24

(11.7/h)

19.7

(18.8/h)

Total

25:41:30

210.09

(7:20)

338.1

(4:34)

2200

averages - rhr:48

2:52

0:00

» now

Saturday Nov 30, 2013 #

7 AM

running 47:34 [3] 10.0 km (4:45 / km)
shoes: 5 Finger test pair

Loop round Constantia

Friday Nov 29, 2013 #

5 AM

running 29:35 [2] 6.0 km (4:56 / km)
shoes: Five Finger KSO Black

Morning run easy on my own in the quiet of the rising sun...

Thursday Nov 28, 2013 #

5 AM

running warm up/down 35:15 [2] 6.6 km (5:20 / km)
shoes: Five Finger KSO Black

easy morning run with Dawn into the Green Belt

running hills 54:18 [4] 10.1 km (5:23 / km) +280m 4:43 / km
shoes: New Balance MT10

A couple (12) little steep hills as a bit of strength, then a loop around R/Mem

Wednesday Nov 27, 2013 #

5 PM

running warm up/down 23:08 [3] 5.2 km (4:27 / km)
shoes: 5 Finger test pair

Ran down to fetch my bike, Landsdown road

cycling 13:49 [3] 4.6 km (20.0 kph)

cycled up to club

running warm up/down 24:30 [3] 5.0 km (4:54 / km)
shoes: 5 Finger test pair

warmup to subway

6 PM

running race 3:20 [4] 1.0 km (3:20 / km)
shoes: 5 Finger test pair

On the track, 1000m race, very windy, and legs not working!!!

cycling 24:42 [3] 7.6 km (18.5 kph)

Cycled home into the wind!!!

Tuesday Nov 26, 2013 #

5 PM

running 58:16 [3] 12.0 km (4:51 / km)
shoes: 5 Finger test pair

easy loop on the road, Boshoff and short loop into B'Court

Monday Nov 25, 2013 #

5 PM

running warm up/down 25:58 [2] 5.3 km (4:54 / km)
shoes: New Balance MT10

Warm up to the subway

running intervals 12:05 [5] 4.0 km (3:01 / km)
shoes: New Balance MT10

16 x 250m rest 35-75, the shorter rest was when we started in the same place, and the longer rest we walk 60m to the start...

00:47.5 00:45.9 00:46.2 00:45.9
00:45.8 00:45.2 00:46.2 00:45.2
00:46.3 00:43.3 00:45.3 00:44.4
00:45.4 00:43.2 00:45.3 00:44.3

it was a perfect evening for track that is why I was able to run so fast!!!

Sunday Nov 24, 2013 #

7 AM

running hills 1:14:48 [4] 15.0 km (4:59 / km) +300m 4:32 / km
shoes: 5 Finger test pair

To Price drive 21:44
up 1.62km 140m climb 9:05
down 6:56
up 8:30
down 7:22
back 21:08

Saturday Nov 23, 2013 #

12 PM

cycling 24:22 [2] 7.5 km (18.5 kph)

Cycled to the bike shop to take my bike for a service.

1 PM

running 1:07:26 [3] 14.0 km (4:49 / km) +100m 4:39 / km
shoes: Five Finger KSO Black

Ran home from bike shop, Newlands B/Courte top gate, then home.

Friday Nov 22, 2013 #

5 AM

running 23:41 [3] 5.0 km (4:44 / km)
shoes: Five Finger KSO Black

Easy morning run on a perfect morning

Thursday Nov 21, 2013 #

5 PM

running 27:11 [3] 6.0 km (4:32 / km)
shoes: 5 Finger test pair

From the club through the subway, stopped at Forries for a drink!!!!

Back to club

Wednesday Nov 20, 2013 #

6 PM

running warm up/down 24:16 [2] 5.0 km (4:51 / km)
shoes: New Balance MT10

warmup to the subway

running race 10:41 [4] 3.0 km (3:34 / km)
shoes: New Balance MT10

On the grass track we did a 3km TT, I really ran it more like a tempo run

running intervals 1:00 [2] 0.3 km (3:20 / km)
shoes: New Balance MT10

2 x 150m fast, ok I didn't run fast...
30.8, 29.5

Tuesday Nov 19, 2013 #

5 PM

running 48:06 [2] 10.0 km (4:49 / km)
ahr:131 max:141 rhr:48 shoes: 5 Finger test pair

Easy Boshoff, just aiming at keeping the heart below 140

Monday Nov 18, 2013 #

5 PM

running tempo 20:00 [3] 5.0 km (4:00 / km)
shoes: New Balance MT10

On the track, wanted to keep it flat

Sunday Nov 17, 2013 #

running warm up/down 21:10 [1] 4.3 km (4:55 / km)
shoes: Five Finger KSO Black

went out to loosen my legs

Saturday Nov 16, 2013 #

5 AM

running race 2:52:45 [5] 42.2 km (4:06 / km)
shoes: NB 10v2

Winelands marathon...

Am writing a story in my Blog

http://coachdion.blogspot.com/2013/11/going-for-br...

Friday Nov 15, 2013 #

3 PM

running warm up/down 19:05 [2] 4.0 km (4:46 / km)
shoes: Inov-8

last little run before my marathon

Thursday Nov 14, 2013 #

5 PM

running warm up/down 25:15 [2] 4.8 km (5:16 / km)
shoes: New Balance MT10

Warm to hill, and back from Rhodes

Wednesday Nov 13, 2013 #

6 PM

running warm up/down 24:09 [2] 5.0 km (4:50 / km)
shoes: NB 10v2

New loop down to Main, looking for a 5km race route.

running intervals 7:33 [3] 2.0 km (3:47 / km)
shoes: NB 10v2

2 x 1km on the track at marathon pace
3:49 3:44

Tuesday Nov 12, 2013 #

6 PM

running warm up/down 29:53 [2] 6.0 km (4:59 / km)
shoes: New Balance MT10

Just an easy run from the club through the subway and back

Monday Nov 11, 2013 #

6 PM

running warm up/down 24:32 [2] 5.25 km (4:40 / km)
shoes: New Balance MT10

warmup and short warm down

running intervals 4:31 [4] 1.65 km (2:44 / km)
shoes: New Balance MT10

track
100 110 120 130 .... 190 200

if you are really running fast this is a killer session, but I wasn't really flying...

Sunday Nov 10, 2013 #

8 AM

running long 50:21 [3] 11.5 km (4:23 / km)
shoes: NB 1010

From home Stawberry lane loop.

Saturday Nov 9, 2013 #

1 PM

running 22:47 [2] 5.0 km (4:33 / km)
shoes: New Balance MT10

ran home from Cecelia through the green belts

Friday Nov 8, 2013 #

4 PM

running warm up/down 9:33 [2] 2.0 km (4:47 / km)
shoes: New Balance MT10

1km warm up and 1km warm down

running race 19:34 [4] 5.0 km (3:55 / km)
shoes: New Balance MT10

Daredevil 5km run

Thursday Nov 7, 2013 #

5 PM

running hills 56:00 [3] 11.0 km (5:05 / km) +300m 4:29 / km
shoes: New Balance MT10

Short loop to Dam Hill, 11 loops of the short steep hill
then up to R/Mem for Stairs
10min stairs

Wednesday Nov 6, 2013 #

5 PM

running warm up/down 24:02 [2] 5.0 km (4:48 / km)
shoes: NB Trail 00

Warmup to the subway

running intervals 13:35 [5] 4.0 km (3:24 / km)
shoes: NB Trail 00

4 x 1km 90sec rest
3:27 3:24 3:23 3:20

running tempo 7:24 [4] 2.0 km (3:42 / km)
shoes: NB Trail 00

had wanted to run another couple of 1000's, but after a visit to the bathroom I didn't feel like it, so I just ran a 2km tempo run!!!

Tuesday Nov 5, 2013 #

5 PM

running long 1:26:25 [3] 18.0 km (4:48 / km) +380m 4:21 / km
shoes: New Balance MT10

4 lap of the track before heading out to the forest for a top Gate run. We ran the long hill, and come back on the road.

Monday Nov 4, 2013 #

6 PM

running warm up/down 24:31 [2] 5.0 km (4:54 / km)
shoes: New Balance MT10

was running late, so just ran 5km to the subway, could have joined the guys for a couple of 400's, but I was feeling yestredays half (almost half)

Sunday Nov 3, 2013 #

6 AM

running warm up/down 5:34 [2] 1.0 km (5:34 / km)
shoes: 5 Finger test pair

warmup

running race 1:17:03 [5] 20.2 km (3:49 / km) +250m 3:36 / km
shoes: 5 Finger test pair

Landmarks half... one marshal sent us wrong at the end...

5km 18:25 flat with a bit of down hill.
10km 39:03 climb from the railway all the way up to Rhodes Mem!
15km 57:14 down we come, almost back on track...
19km 72:01 8min to break 80, should be easy...
19.7km stopped to figure out what went wrong...
20.25km crossed the line, I had run passed a marshal and asked if the route had change, he said yes and sent us the wrong way!!!!!

Saturday Nov 2, 2013 #

12 PM

running long 1:57:24 [3] 20.0 km (5:52 / km) +590m 5:07 / km
shoes: New Balance MT10

Met Eddie at R/Mem, loop to Woodcutters, then up Leo's Ladder to the Contour Path, meet a monster Snake on this little section!!!
C/Path to style below Block house, on to Tafelberg road, down at the canons and gravel roads back.

Friday Nov 1, 2013 #

5 AM

running 24:23 [2] 5.0 km (4:53 / km)
shoes: NB Trail 00

Early morning loop, kept it flat and slow!!!

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