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Training Log Archive: Coach.dion

In the 31 days ending Mar 31, 2009:

activity

time

miles

running

26:42:34

218.29

(7:20)

351.3

(4:34)

1850

cycling

6:24:00

68.35

(10.7/h)

110.0

(17.2/h)

Total

33:06:34

286.64

(6:56)

461.3

(4:18)

1850

6:24

0:00

» now

Tuesday Mar 31, 2009 #

running hills 1:15:00 [4] 14.0 km (5:21 / km) +300m 4:50 / km

OK so there is a mountain pass out of Franchhoek... I had to run up it. didn't come down on the road, but took a single track.

Monday Mar 30, 2009 #

running 48:42 [3] 10.0 km (4:52 / km)

Taken a weeks leave to show Dawns UK friends around. So we went out to Franchhoek and I ran around to back farms in the evening.

Sunday Mar 29, 2009 #

running long 1:32:09 [3] 20.0 km (4:36 / km)

Just a flat run down the Main Road and back via Steenberg Road. Ran a couple of the km at race pace te see how the legs react after a weekend of big miles...

Saturday Mar 28, 2009 #

running long 2:16:03 [4] 26.0 km (5:14 / km) +1000m 4:23 / km

Ran from Tokai forest up to the Mast 58:19 (2nd half was hard) the down into Silvermine for a loop then back to the cars. ran with Stef Charles Will and Elske.

Thursday Mar 26, 2009 #

running warm up/down 26:35 [2] 6.0 km (4:26 / km)

warm up to subway
and 1km warm down on the track

running intervals 18:40 [5] 6.0 km (3:07 / km)

15 x 400m on the track with 60sec rest
times first one 77sec then between 75 & 72

Wednesday Mar 25, 2009 #

running 1:07:55 [3] 14.0 km (4:51 / km)

started with 2km on the track 4:05 & 3:45, then took the guys into the forest to K'bosch and out the bottem gate then back to the club on the road.

Tuesday Mar 24, 2009 #

running warm up/down 22:42 [2] 5.0 km (4:32 / km)

warmup to subway

running intervals 23:23 [5] 7.0 km (3:20 / km)

7 x 1000m on the track
3:17 3:17 3:17 3:15 3:18
then I backed off a bit 3:24
then I ran the last one with on of my boys 3:35
rest 70sec

Monday Mar 23, 2009 #

running 49:50 [3] 10.0 km (4:59 / km)

Jacks loop in the forest, first half was a little faster than I had planned, but I slowed down for the 2nd half, got to run hard tomorrow...

Sunday Mar 22, 2009 #

running race 2:08:32 [4] 30.0 km (4:17 / km)

30km race at Tygerberg, ran with Stef, Mike & Roger Steel...

8:39 3:50 4:08 3:53 20:32
3:55 3:55 4:20 3:59 4:02 40:44
4:15 4:26 4:21 4:46 4:37 63:12
4:28 4:17 4:17 4:19 4:17 84:52
4:13 4:32 4:52 4:36 5:01? 1h48:07
3:52? 4:18 4:03 4:11 3:59 2h08:32
63rd

Saturday Mar 21, 2009 #

running warm up/down 18:00 [1] 3.0 km (6:00 / km)

Easy run in the forest with the dogs and Dawn...

Thursday Mar 19, 2009 #

running warm up/down 31:16 [2] 7.0 km (4:28 / km)

warm up to the light for hills at R/Mem, then warmdawn to the club.
Followed by 4 x 50m on the track to stretch out... 8.1 8.4 8.1 7.8

running hills 19:39 [5] 5.0 km (3:56 / km) +250m 3:09 / km

Hills at R/Mem I was running to the 'top' while the others were only doing 60sec
2:09 2;10 2:07 2:11 2:07 a little faster than last week, but the downs were quick!!! 1:40-1:35

Wednesday Mar 18, 2009 #

running 57:15 [3] 12.0 km (4:46 / km)

Through the forest the Kirstenbosh, but I let the others go on to Top Gate, while I turned back with just on guy out Bottom gate. My knee still isn't right from the weekend...

Tuesday Mar 17, 2009 #

running warm up/down 35:48 [3] 7.5 km (4:46 / km)

Warmup to Boshof and run back to the club

running warm up/down 19:34 [5] 6.0 km (3:16 / km)

another Road session 1 x 2km + 4 x 1km
6:45 3:18 3:12 3:16 3:03

I tried to keep things under control but I lost it on the last one...

C • nice way.... 1

Monday Mar 16, 2009 #

running 51:08 [2] 10.0 km (5:07 / km)

Ran on the road, to the light, then down to the river and up, back through the gardens

Sunday Mar 15, 2009 #

running warm up/down 1:08:13 [4] 15.0 km (4:33 / km)

Yes that is a long way for a warmup and a warm down, but UCT had their 10km race and I needed a bit of distance, so I ran to the start 7.5km 32:38 and then I had to run home 35:35

running race 38:02 [4] 10.0 km (3:48 / km)

UCT 10km race
ran with Charles
3:57 3:42 3:53 3:42 3:41 18:57
3:59 3:48 3:33 3:46 3:57 19:05 38:02

Saturday Mar 14, 2009 #

running long 2:06:12 [4] 28.0 km (4:30 / km)

Ran from the circle in Tokai up and over Ou Kaapse Weg, turn through Clovely Golf Couse and back (with the wind) along the Main Road and Steenberg to get to the cars. ran with Mike Stef and Will

Thursday Mar 12, 2009 #

running warm up/down 30:49 [2] 7.0 km (4:24 / km)

Warmup to the light and then back to the club

running hills 24:30 [5] 6.0 km (4:05 / km) +300m 3:16 / km

Hills up R/Mem... so I was running like an elephant...
2:07 2:12 2:12 2:13 2:13 2:12
should be close to 2min!!!

Wednesday Mar 11, 2009 #

running long 1:08:50 [3] 15.0 km (4:35 / km)

Haven't been able to put together a morning run yet, but have managed to push up the midweek run... started on the track with 3km 4:07 3:53 3:53 11:54 then into the forest and through to Kirstenbosh, out at bottem gate and back to the club.

Tuesday Mar 10, 2009 #

running warm up/down 35:20 [3] 7.5 km (4:43 / km)

Warmup to Boshof and then back to the club.

running intervals 20:24 [5] 6.0 km (3:24 / km)

The legs aren't working, I hope it's due to the 'long' cycle on the weekend...
2 x 2km + 2 x 1km 2min rest
6:52 6:54 3:20 3:18

Monday Mar 9, 2009 #

running 52:21 [2] 10.0 km (5:14 / km)

easy loop in the forest, after over 6 hours on the bike could feel the quads

Sunday Mar 8, 2009 #

cycling race 6:24:00 [5] 110.0 km (17.2 kph)

yES THAT IS VERY SLOW, BUT THE WIND WAS BLOWING A GAIL, AND ON THAT RATHER OLD HEAVY TANDEM IT WASN'T EASY TO TUCK IN OUT OF THE WIND...

C • cool 5

Saturday Mar 7, 2009 #

running race 56:10 [5] 15.0 km (3:45 / km)

VOB 15km race, I won't say I went out hard, but it seemed to get harder and hard as the km ticked by, and as I chased the ladies at the end I was working.
3:50 3:43 3:50 3:45 3:53 19:03
3:43 3:38 3:44 3:41 3:45 18:37 37:41
3:48 3:50 3:47 3:32 3:30 18:29 56:10
49th

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