Training Log Archive: Coach.dionIn the 30 days ending Sep 30, 2015:
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Wednesday Sep 30, 2015 #
running 38:01 [2] 8.0 km (4:45 / km)
shoes: Five Finger KSO Black
Tuesday Sep 29, 2015 #
running 14:59 [3] 4.0 km (3:45 / km)
shoes: Five Finger KSO Black
strides, 10 x 100m
0:18.3 0:18.2 0:18.8 0:18.6 0:18.6
0:18.2 0:18.6 0:18.9 0:18.6 0:18.4
little bit of rhythm coming back
Monday Sep 28, 2015 #
running 25:38 [2] 5.3 km (4:50 / km)
shoes: Vivo Road
Sunday Sep 27, 2015 #
running 18:34 [2] 4.0 km (4:39 / km)
shoes: Vivo trail
yes the legs could feel the little hill as I went out!
Saturday Sep 26, 2015 #
running race 8:30:52 [5] 57.0 km (8:58 / km) +3400m 6:54 / km
shoes: Vivo trail
leg 1 3:30:47
leg 2 2:33:31
leg 3 2:26:34
was a little sick so the HR wouldn't drop and I had to back off on the hills...
Friday Sep 25, 2015 #
running warm up/down 20:59 [3] 4.6 km (4:34 / km)
shoes: 5 Finger test pair
Thursday Sep 24, 2015 #
running warm up/down 22:50 [2] 5.0 km (4:34 / km)
shoes: Vivo WP trail
10 x 100m on the track +_ 20sec
bacj home
Wednesday Sep 23, 2015 #
running warm up/down 28:53 [2] 6.0 km (4:49 / km)
shoes: Vivo Road
Tuesday Sep 22, 2015 #
running warm up/down 23:55 [2] 5.0 km (4:47 / km)
shoes: Vivo Road
running intervals 16:15 [4] 4.0 km (4:04 / km)
shoes: Vivo Road
3:55.4 4:08.6 4:07.8 4:03.7
Monday Sep 21, 2015 #
running 39:21 [3] 8.0 km (4:55 / km)
shoes: Vivo Road
Sunday Sep 20, 2015 #
cycling 1:45:00 [3] 27.5 km (15.7 kph)
running 47:27 [3] 10.3 km (4:36 / km) +160m 4:16 / km
shoes: Vivo Road
Saturday Sep 19, 2015 #
running 53:32 [3] 11.3 km (4:44 / km)
shoes: MT 10 V2
Friday Sep 18, 2015 #
running 25:00 [2] 5.3 km (4:43 / km)
shoes: NB 610
Thursday Sep 17, 2015 #
running 28:39 [3] 6.5 km (4:24 / km)
shoes: MT 10 V2
then 4 x 1000 at marathon pace
3:57.7
3:56.3
3:52.2
4:14.3
Wednesday Sep 16, 2015 #
running 49:54 [3] 10.1 km (4:56 / km) +190m 4:31 / km
shoes: Vivo trail
Tuesday Sep 15, 2015 #
running warm up/down 28:36 [2] 6.0 km (4:46 / km)
shoes: Vivo trail
running intervals 14:21 [4] 4.0 km (3:35 / km)
shoes: Vivo trail
3:39 3:39 3:27 3:36
Monday Sep 14, 2015 #
running 29:37 [3] 6.0 km (4:56 / km)
shoes: NB 610
Sunday Sep 13, 2015 #
running race 37:45 [4] 10.0 km (3:47 / km)
shoes: Vivo Road
didn't kill myself (OK the legs wouldn't let me)
just wanted a bit of tempo as a last big weekend before Marloth 60km race!
Saturday Sep 12, 2015 #
running race 4:58:56 [5] 44.0 km (6:48 / km) +2165m 5:27 / km
shoes: Vivo trail
Took it easy... OK I just started slow and know if the race was only to LLadadno I would be out of it, but that is really were the race startes!
I had already moved up a couple of places and on the top I took 3rd with 2nd not far off!
But I cramped 4km from the end and lost the 3 min I had on 4th and 5th...
Not unhappy with my time or my run, just that cramp wasn't funny!
Friday Sep 11, 2015 #
running 19:30 [2] 4.0 km (4:53 / km)
shoes: NB 610
Thursday Sep 10, 2015 #
running warm up/down 23:28 [2] 5.0 km (4:42 / km)
shoes: MT 10 V2
running intervals 16:38 [4] 5.0 km (3:20 / km)
shoes: MT 10 V2
1:23.1 1:21.2 1:19.8 1:20.0 1:21.3
1:20.3 1:20.4 1:20.1 1:19.1 1:20.6
1:19.8 1:17.2
0:35.5
Wednesday Sep 9, 2015 #
running 51:30 [3] 10.6 km (4:52 / km)
shoes: Vivo Road
Tuesday Sep 8, 2015 #
running warm up/down 23:26 [2] 5.0 km (4:41 / km)
shoes: MT 10 V2
running intervals 25:31 [4] 7.0 km (3:39 / km)
shoes: MT 10 V2
3:38.4 3:39.2 3:38.6 3:39.5 3:39.0
3:37.0 3:39.7
Monday Sep 7, 2015 #
running 54:56 [3] 11.5 km (4:47 / km)
shoes: NB 610
Riverside - Bowwood back Claremont and the river
Sunday Sep 6, 2015 #
running long 1:27:15 [4] 21.1 km (4:08 / km)
ahr:153 max:164 shoes: 5 Finger test pair
Saturday Sep 5, 2015 #
running long 4:11:26 [3] 30.2 km (8:20 / km) +1560m 6:37 / km
shoes: Vivo trail
Up from the Nek on Bridle path then little detour through Ash Valley
old railway track then left to Corridor, down.
Pipe track to kloof Nek, up stairs and then India Venster (a little slow Katya wasn't feeling good!)
So we headed 'short' back through Echo valley Dams and down.
Friday Sep 4, 2015 #
running 29:11 [2] 6.0 km (4:52 / km)
shoes: Vivo Road
Thursday Sep 3, 2015 #
running 22:04 [2] 4.0 km (5:31 / km)
shoes: Vivo Road
running warm up/down 13:03 [2] 2.5 km (5:13 / km)
shoes: Vivo trail
running 33:17 [5] 10.0 km (3:20 / km)
shoes: Vivo trail
1:21.7 1:20.9 1:19.4 1:20.2 1:20.8
1:19.5 1:19.6 1:19.7 1:19.8 1:19.8
1:19.9 1:18.9 1:19.3 1:19.4 1:20.1
1:18.4 1:20.2 1:20.8 1:19.9 1:19.6
1:20.5 1:20.7 1:20.3 1:19.4 1:18.2
Wednesday Sep 2, 2015 #
running 1:05:33 [3] 14.0 km (4:41 / km)
shoes: MT 10 V2
jacks loop
1.5km track
Tuesday Sep 1, 2015 #
running hills 32:55 [4] 7.0 km (4:42 / km) +170m 4:12 / km
shoes: MT 10 V2
started easy, but did pick it up for a could of them
2:04.6 1:59.5 1:58.9 1:49.4 1:52.9
1:54.8 1:43.7
running 47:31 [3] 10.5 km (4:32 / km) +120m 4:17 / km
shoes: MT 10 V2
Headed up the green belt to look for a Strava segment I had lost! Didn't get it back as it was too dark to race and I had to dodge Mnt Bikes and their bright lights.
Headed home on the road worked a 2km stretch 7:25 and 1km at home 3:45.