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Training Log Archive: Coach.dion

In the 31 days ending Mar 31, 2008:

activity

time

miles

running

23:39:05

191.32

(7:25)

307.9

(4:37)

1800

Total

23:39:05

191.32

(7:25)

307.9

(4:37)

1800

1:53

0:00

» now

Monday Mar 31, 2008 #

running 46:19 [3] 10.0 km (4:38 / km)

easy Boshoff

Sunday Mar 30, 2008 #

running long 1:43:36 [3] 18.5 km (5:36 / km) +800m 4:36 / km

Ran from home up Green Belts to Cecelia up to Contour path Then I tackled Nersary was a little slower than last time, but I did ran hard yesterday. But once on the top I had to fly down the single track to get to church on time...

Saturday Mar 29, 2008 #

running 4:40 [2] 1.0 km (4:40 / km)

warm up, I know I should be warming up a little more, but I'm lazy!!!!

running race 34:01 [5] 10.0 km (3:24 / km)

Woke up to a perfect morning after a week of wind, so on the start line I didn't have any excuses...
I didn't go out hard, but a lot of guys did and I was pulled alone a little fast... Then in the 2nd km it all went but in smoke!!! They sent us round the car park instead of straight out the gate... suddenly I had 30 sec to make up if I wanted to break 34:00 things went well till the last km when I guess they stuffed up again by sending us onto the field instead of keeping us on the track.
3:13 3:52 3:18 3:23 3:24 17:11
3:24 3:16 3:21 3:20 3:27 34:01
So I'm happy with my run, but I don't have the time to show...

Thursday Mar 27, 2008 #

running 34:25 [2] 7.0 km (4:55 / km)

Easy run from the club to the lights, didn't feel like the Greek god that I am... felt more like a wounded snail!!!! hope the body enjoys Friday off so it will run like the wind (which has been blowing for weeks) on Saturday.

C • Good Luck 2

Wednesday Mar 26, 2008 #

running 58:50 [3] 12.5 km (4:42 / km)

From the Club into forest onto Jacks, but then into Kirstenbosch and out bottom gate. Boshoff back.

Tuesday Mar 25, 2008 #

running warm up/down 22:33 [2] 5.0 km (4:31 / km)

Warmup to subway and back

running intervals 10:10 [4] 3.0 km (3:23 / km)

3 x 1000m on the track at race pace for Saturday's 10km
3:22 3:26 3:22
felt OK very windy, also used the session to test my new trail shoes, because the track is a bit of a trail!!! The Montrail Streak what a great shoe can't wait to race a trail race in them.

Sunday Mar 23, 2008 #

running 54:01 [3] 12.5 km (4:19 / km)

Ran to the next farm and back round the road...

C • Romantic Weekend 1

Saturday Mar 22, 2008 #

running 24:05 [2] 5.0 km (4:49 / km)

ran through the orchards with Dawn... OK I let her get ahead on the way back and then ran her down...

Friday Mar 21, 2008 #

running 51:34 [2] 5.0 km (10:19 / km)

Drove out to Ceres and went for a run in the afternoon, was hoping to run up the mountain behind the cotages, but not path, so did a bit of walking before coming down to run a couple km on the flat.

Thursday Mar 20, 2008 #

running 49:22 [3] 10.0 km (4:56 / km)

Easy Boshoff, most of the guys are resting for the big run this weekend...

Wednesday Mar 19, 2008 #

running warm up/down 7:45 [3] 1.5 km (5:10 / km)

RAN TO VOB

running race 22:39 [2] 5.0 km (4:32 / km)

VOB Time Trial, ran with Monty he's out from the UK for Oceans, and looks just the same as 10 year ago...
didn't take splits.

Tuesday Mar 18, 2008 #

running 38:27 [2] 7.5 km (5:08 / km)

Ran from the club down the Main Rd to see the start area of Oceans and show the guys the route. turned off past Vinyard and up to the 18km mark of Oceans to run the finish for saturdays race...

Man I Love Taper weeks...

C • Oceans 4

Monday Mar 17, 2008 #

running warm up/down 21:40 [2] 5.0 km (4:20 / km)

Warm up to the subway

running intervals 9:31 [5] 3.0 km (3:10 / km)

3 x 1000m on the track, rest 3min, we're in a rest week. Oceans is just around the corner and we need our legs to be fast and ready to run!!!
3:13 3:10 3:08
I'm still running them fast as I'm aiming at the 10 the week after...

Sunday Mar 16, 2008 #

running race 37:43 [4] 10.0 km (3:46 / km)

UCT 10km race, ran with Charles and we were the only guy the run the right route!!! no-one else followed me as I turned at the right place. We were racing Roger with his baby jogger, so were please at the 6km mark to pass him as he went long and we turned to run the right route. the detour was about 150-250m long.
4:14 3:42 3:48 3:23 3:23 18:31 to down hill km
4:19 3:42 3:29 3:46 3:54 37:43 to 6km is up hill and we took it easy.
the others didn't see 6km, and Steff ran +_ 8:30 for the 2 km so only lost 30sec.

Saturday Mar 15, 2008 #

running long 1:48:10 [4] 19.0 km (5:42 / km) +800m 4:42 / km

Ran from Home up the Green Belts to Cecelia through and up to the contor path to Nursery and up 16:38 first time under 17min before taking the short route across the top and the single tracks down.

Thursday Mar 13, 2008 #

running warm up/down 21:00 [3] 5.0 km (4:12 / km)

Warmup to subway

running intervals 15:23 [5] 4.4 km (3:30 / km)

Fast Slow 200m on the track 10 x fast
Fasts 33.9 34.9 34.4 33.8 33.9 34.8 34.3 35.8 35.5 35.1
slows 240m in 54-60sec

Wednesday Mar 12, 2008 #

running 1:02:53 [3] 13.0 km (4:50 / km)

Ran from home up to CV then with UCT to GB up to S/Cross down to Silverhurst, back to CV then home.

Tuesday Mar 11, 2008 #

running warm up/down 22:26 [2] 5.0 km (4:29 / km)

Warmup to the subway

running intervals 19:24 [5] 6.0 km (3:14 / km)

6 x 1000m on the track, in new shoes I think it made a difference...
3:15 3:16 3:15 3:14 3:13 3:11

C • well done 2

Monday Mar 10, 2008 #

running 48:33 [3] 10.0 km (4:51 / km)

Easy run, Boshoff...

Sunday Mar 9, 2008 #

running 51:36 [3] 10.5 km (4:55 / km)

Didn't cycle, so I ran up the ladys Mile, then up the M3 to watch the rides

Saturday Mar 8, 2008 #

running warm up/down 19:00 [2] 4.0 km (4:45 / km)

Ran to the start of the race at VOB and then ran home

running race 54:36 [4] 15.0 km (3:38 / km)

Stared off with Stef and Charles, but at 12km had to work hard to stay ahead of the 1st lady
3:46 3:36 3:36 3:41 3:42 18:23
3:43 3:33 3:33 3:31 3:38 36:23
3:37 3:36 3:46 3:38 3:35 54:36
44th

Thursday Mar 6, 2008 #

running 52:46 [3] 10.5 km (5:02 / km)

From the club to lights up river round the block, then down the river all the way...

Wednesday Mar 5, 2008 #

running warm up/down 23:53 [2] 5.0 km (4:47 / km)

WARMUP TO SUBWAY

running intervals 20:02 [5] 6.0 km (3:20 / km)

15 X 400m 10 hard 5 easy as warm up!!

78 75 76 76 76
75 75 76 74 76
93 85 88 88 85

Tuesday Mar 4, 2008 #

running 49:07 [3] 10.0 km (4:55 / km)

Easy Jacks loop forest

Monday Mar 3, 2008 #

running warm up/down 22:28 [2] 5.0 km (4:30 / km)

Warm up to subway

running intervals 19:30 [5] 6.0 km (3:15 / km)

6 x 1000m on the track
3:19 3:16 3:16 3:17 3:11 3:11

I'm looking to race to 10km a week after Easter wanting anything under 34, so I think I'm on the way...

Sunday Mar 2, 2008 #

running race 1:53:16 [5] 30.0 km (3:47 / km)

Tygerberg 30, took 2km to warmup, but then got into the running and worked hard to see if I'm getting any fitter!!!
4:15 4:12 3:28 3:52 3:35 19:26
3:37 3:34 3:31 3:41 3:52 37:44
3:50 7:54 4:18 4:29 58:15 big hill
3:37 3:38 3:37 3:47 3:36 76:33
3:27 3:52 4:14 3:59 3:14 95:20 another hill
4:05 3:26 3:16 3:34 3:33 1h53:16 another hill, but thegood thing about hills is the down hills...

C • and 2

Saturday Mar 1, 2008 #

running 1:03:41 [3] 12.0 km (5:18 / km) +200m 4:54 / km

After walking the dogs in Newlands forest I ran home... through the forest to Kirstenbosch, then up to the contor path and onto Cecelia forest before taking the green belts home.

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