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Training Log Archive: Coach.dion

In the 30 days ending Apr 30, 2014:

activity

time

miles

running

32:07:37

232.27

(8:18)

373.8

(5:09)

6500

Total

32:07:37

232.27

(8:18)

373.8

(5:09)

6500

3:00

0:00

» now

Wednesday Apr 30, 2014 #

5 PM

running 48:47 [3] 10.3 km (4:44 / km)
shoes: New Balance MT10

Ran over the UCT race route

Tuesday Apr 29, 2014 #

5 PM

running warm up/down 24:06 [2] 5.0 km (4:49 / km)
shoes: New Balance MT10

Warmup to subway

running intervals 11:42 [4] 3.2 km (3:39 / km)
shoes: New Balance MT10

4 x 800m 90 sec rest

2:52 2:47 2:47 2:47

felt good running at that pace, but need to be 10 sec faster...

6 PM

running intervals 7:12 [4] 2.0 km (3:36 / km)
shoes: New Balance MT10

a little slow, should have been at 10km pace (6:50 although I want 6:40!)

Monday Apr 28, 2014 #

8 AM

running 51:59 [3] 11.0 km (4:44 / km) +200m 4:20 / km
shoes: New Balance MT10

Ran from home to Sliverhurst, up tempo (1.1km) then up Southen Cross.
Down Green Belts, tempo 3km down.
Home

Sunday Apr 27, 2014 #

6 PM

running 24:23 [3] 5.0 km (4:53 / km)
shoes: New Balance MT10

from home to Constantia cricket club, couple of fast slow 200m laps, fasts weren't very fast...

Saturday Apr 26, 2014 #

7 AM

running long 2:38:29 [3] 21.0 km (7:33 / km) +1200m 5:52 / km
shoes: 1010v2

Ran with Ake from Nek down to Valley Road 23:53
single track to Llandodno corner 18:17
up to fence 25:06
top to Kasteels 53:48
over dam wall to king 14:32
down, only last single track 23:02

Friday Apr 25, 2014 #

5 AM

running 29:05 [2] 6.0 km (4:51 / km)
shoes: NB Trail 00

Easy morning loop

Thursday Apr 24, 2014 #

6 PM

running hills 57:04 [3] 9.5 km (6:00 / km) +500m 4:45 / km
shoes: New Balance MT10

Elian's last day with us, so we run up to the block house, what a perfect evening to do that run...

Wednesday Apr 23, 2014 #

5 PM

running 46:21 [3] 10.0 km (4:38 / km)
shoes: New Balance MT10

Boshoff loop

Tuesday Apr 22, 2014 #

5 PM

running warm up/down 23:48 [3] 5.0 km (4:46 / km)
shoes: New Balance MT10

warmup to subway

running race 7:03 [4] 2.0 km (3:32 / km)

2000m tt on the track just ran tempo

Monday Apr 21, 2014 #

9 AM

running long 2:23:41 [3] 17.3 km (8:18 / km) +1050m 6:22 / km
shoes: MT 10 V2

From the Nek straight up the single track over Constantia peak past dam to 'road' 36:19 need to get this under 30!!!

then onto Nursary 9:01
Skelli 5:23
Maclears 21:08
then back through Echo Valley

Sunday Apr 20, 2014 #

7 AM

running warm up/down 39:21 [2] 7.8 km (5:03 / km)
shoes: 5 Finger test pair

warmup to Ave Boudoux and home

running 20:37 [3] 4.2 km (4:55 / km) +240m 3:49 / km
shoes: 5 Finger test pair

6 x Hills
1:51 1:47 1:45 1:47 1:42 1:45

Saturday Apr 19, 2014 #

6 AM

running intervals 1:25:57 [3] 17.0 km (5:03 / km)
shoes: New Balance MT10

support at Oceans up and down with friends

Friday Apr 18, 2014 #

7 AM

running race 2:04:54 [5] 23.4 km (5:20 / km) +1500m 4:03 / km
shoes: 1010v2

Trail race Oceans
5th 1st 40+

was slower than last year...

Thursday Apr 17, 2014 #

6 PM

running 38:14 [2] 7.6 km (5:02 / km)
shoes: New Balance MT10

Easy from club

Wednesday Apr 16, 2014 #

6 PM

running 28:20 [2] 6.0 km (4:43 / km)
shoes: New Balance MT10

EASY FROM CLUB

Tuesday Apr 15, 2014 #

6 PM

running race 19:54 [3] 5.1 km (3:54 / km)
shoes: New Balance MT10

TT on the track, but we ran 100m long...

Monday Apr 14, 2014 #

5 PM

running 45:59 [3] 10.0 km (4:36 / km)
shoes: New Balance MT10

Boshoff loop

Sunday Apr 13, 2014 #

7 AM

running long 1:21:40 [3] 17.1 km (4:47 / km)
shoes: Five Finger KSO Black

Ran with Dawn (on the bike) loop to Bergvliet - Sweet Valley and then Strawberry Lane and home.

Saturday Apr 12, 2014 #

6 AM

running warm up/down 7:01 [2] 1.5 km (4:41 / km)
shoes: NB 10v2

Warm up

7 AM

running race 34:31 [5] 10.0 km (3:27 / km)
shoes: NB 10v2

Pentec 10km race
17:00 at 5km but I was strong and fresh
17:30 for the 2nd 5km, legs heavy from the training.

8 AM

running warm up/down 16:24 [2] 3.0 km (5:28 / km)
shoes: NB 10v2

warm down

2 PM

running race 13:04 [5] 3.4 km (3:51 / km)
shoes: New Balance MT10

Leg 2 in the CC relay at Pineland

very hot (35*c)

team wasn't strong, and we only came 4th.

Friday Apr 11, 2014 #

5 AM

running 35:31 [2] 7.3 km (4:52 / km)
shoes: NB Trail 00

Morning loop up Peter Cloete and around.

Thursday Apr 10, 2014 #

5 PM

running warm up/down 23:56 [3] 5.0 km (4:47 / km)
shoes: New Balance MT10

warm up and warm down

6 PM

running hills 29:15 [5] 6.4 km (4:34 / km) +280m 3:45 / km
shoes: New Balance MT10

hills
10 x to Speed bump 52-55sec number 10 58sec
then 2 x to the top on the trail

Wednesday Apr 9, 2014 #

5 PM

running 1:01:17 [3] 13.2 km (4:39 / km)
shoes: 5 Finger test pair

JAcks loop forest, then 3km on the track at 4:00/km

Tuesday Apr 8, 2014 #

5 PM

running warm up/down 23:27 [3] 5.0 km (4:41 / km)
shoes: New Balance MT10

Warm up to Subway and back

running 33:23 [3] 8.0 km (4:10 / km)
shoes: New Balance MT10

8 x 1000m on the track with 90 sec rest
3:22 3:22 3:20 3:20 3:20
3;19 3:19 3:18

Monday Apr 7, 2014 #

6 PM

running 46:58 [3] 10.3 km (4:34 / km)
shoes: New Balance MT10

From the club to Riverside, up, then down the river all the way back to the club.

Sunday Apr 6, 2014 #

7 AM

running long 1:31:36 [3] 21.1 km (4:20 / km) +100m 4:14 / km
shoes: NB Trail 00

From Home down Boundary Bergvliet to Main, up Steenberg and back, Dawn cycled with me.

Saturday Apr 5, 2014 #

8 AM

running long 3:00:19 [3] 25.1 km (7:11 / km) +1080m 5:55 / km
shoes: MT 10 V2

From the Nek up Vlakenberg
Manganese Mines, up Blackburn
Past Dam on the tar road, into Tokai
Leavel 6 across, back over Vlakenberg back.

Friday Apr 4, 2014 #

5 AM

running 29:02 [2] 6.0 km (4:50 / km)
shoes: NB Trail 00

Morning loop Constantia Main down Kendal and back home down Long.

Thursday Apr 3, 2014 #

5 PM

running warm up/down 18:42 [3] 4.0 km (4:41 / km)
shoes: New Balance MT10

Warm up to Boshoff

6 PM

running hills 18:20 [5] 5.0 km (3:40 / km) +100m 3:20 / km
shoes: New Balance MT10

Hills
5 x 500m on Boshoff, hill to the top, steady up and fast down.

running warm up/down 19:41 [3] 4.5 km (4:22 / km)
shoes: New Balance MT10

Back to club from Boshoff via Main

Wednesday Apr 2, 2014 #

5 PM

running long 1:13:28 [3] 16.1 km (4:34 / km) +250m 4:14 / km
shoes: 5 Finger test pair

from club, on the road to Edon Road up to foot bridge, onto Top Gate and then back to the club.

Tuesday Apr 1, 2014 #

5 PM

running warm up/down 23:24 [2] 5.0 km (4:41 / km)
shoes: New Balance MT10

Warmup to subway

running intervals 21:57 [5] 6.4 km (3:26 / km)
shoes: New Balance MT10

4 x 1 mile on the track 90sec rest

5:35 5:32 5:25 5:25

running tempo 7:45 [3] 2.0 km (3:53 / km)
shoes: New Balance MT10

2km warm down, but more tempo...

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