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Training Log Archive: Coach.dion

In the 31 days ending Oct 31, 2007:

activity # timemileskm+m
  running16 31:20:22 209.59(8:58) 337.3(5:34) 6330
  Total16 31:20:22 209.59(8:58) 337.3(5:34) 6330

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Wednesday Oct 31, 2007 #

running warm up/down 5:30 [2] 1.0 km (5:30 / km)

WARM UP FOR RACE

running race 35:20 [5] 10.0 km (3:32 / km)

Old Mutal 10km race
3:30 3:45 3:32 3:32 3:27 17:49
3:34 3:25 3:27 3:31 3:32 17:31

Tuesday Oct 30, 2007 #

running warm up/down 26:46 [2] 5.0 km (5:21 / km)

warmup to subway

running intervals 12:53 [4] 4.0 km (3:13 / km)

grass track UCT
10 X 400M
79.7 78.7 78.2 78.2 76.4 76.4 76.2 76.6 77.2 75.4

running intervals 6:48 [4] 2.0 km (3:24 / km)

2 X 1000M

3:23 3:25

Monday Oct 29, 2007 #

running tempo 39:50 [4] 10.5 km (3:48 / km)

Jancks loop back over the hairpin, it wasn't going to be a tempo run, but Jarvis went mad and I followed...

Sunday Oct 28, 2007 #

running race 1:29:29 [4] 21.1 km (4:14 / km)

VOB grape run, lovely race through the vineyards of Constantia:
ran with Graeme Klerk and swan in the dam at 6km...
4:01 3:49 4:34 5:15 4:51 22:32
5:43 4:41 5:08 4:17 3:48 46:10
3:39 3:43 3:57 4:46 3:52 66:08
3:57 4:09 3:38 3:36 3:53 85:24
4:04 89:29

25th

Saturday Oct 27, 2007 #

running 24:02 [2] 4.5 km (5:20 / km)

Easy morning run in the green belt with Dawn and the dogs

running race 13:55 [5] 4.0 km (3:29 / km)

leg 3 of a 4 x 4 relay (Kids for Kids) at Bishops, I had the fastest time in the team and we came 2nd overall and won our section.

Thursday Oct 25, 2007 #

running 23:28 [3] 5.0 km (4:42 / km)

EASY TO SUBWAY, IT'S GOOD TO BE RUNNING AGAIN...

Saturday Oct 20, 2007 #

running race 4:14:22 [5] 39.0 km (6:31 / km) +1000m 5:47 / km

day 5 of 5 up the berg river of the top on another unused path, the a drop down into Stellenbosch.

www.cape-odyssey.com
C • Well Done 2

Friday Oct 19, 2007 #

running race 4:54:08 [5] 38.0 km (7:44 / km) +1550m 6:26 / km

day 4 of 5, up over the mountain and onto the old Boland trail!!! just not the last streach hasn't been hiked in 15 years so this was very tough and ones legs took a bit of a scratching!!! and that drop to the raod at the end was not called for!!!
www.cape-odyssey.com

Thursday Oct 18, 2007 #

running race 3:55:56 [5] 42.0 km (5:37 / km) +1300m 4:52 / km

day 3 of 5 This is the leg we decided to see if we could win the race, so we set the pace into the wind up the 9km hill!!! the views over the back of the mountain were amazing, and the drop into Grabouw country club through the proteas and orchards was a little steeper than one likes...
www.cape-odyssey.com

Wednesday Oct 17, 2007 #

running race 5:57:36 [5] 60.0 km (5:58 / km) +1200m 5:25 / km

Day 2 of 5 long day at the office up the Palmiet river, on the climb up to Highlands, my partner, Will, took a bit of strang and at 42km we rested for 7min!!!!, but the last 18km went well with the ladies team chasing us..
www.cape-odyssey.com

Tuesday Oct 16, 2007 #

running race 2:42:09 [5] 32.0 km (5:04 / km) +530m 4:41 / km

Day 1 of 5 climb out of Hermanus short tar run on the top of the mountain before dropping back down to the sea. 10km of trails along the coast, before 11km of beach to the end at Kleinmond.
www.cape-odyssey.com

Thursday Oct 11, 2007 #

running 32:44 [3] 7.5 km (4:22 / km)

ran to Boshoff, and back to the club
time to take it easy...
C • hi 1

Tuesday Oct 9, 2007 #

running warm up/down 21:24 [2] 5.0 km (4:17 / km)

Warmup to subway

running intervals 3:54 [4] 1.2 km (3:15 / km)

3 x 400
78.8 77.4 77.8

Monday Oct 8, 2007 #

running 53:41 [3] 11.5 km (4:40 / km)

Forest, out at end of Jacks, back to club on Boshoff

Sunday Oct 7, 2007 #

running long 2:05:25 [3] 21.0 km (5:58 / km) +750m 5:04 / km

From Home with Will Up to Nursery, easy up 20:16, trail across and down Bridle Parth and trails.

Saturday Oct 6, 2007 #

running 1:01:02 [3] 13.0 km (4:42 / km)

From Home up Green Belts to Southen Cross down to km mark and the back up Southen Cross and down Green Belts

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