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Training Log Archive: Coach.dion

In the 31 days ending May 31, 2009:

activity

time

miles

running

15:01:53

121.85

(7:24)

196.1

(4:36)

2030

Total

15:01:53

121.85

(7:24)

196.1

(4:36)

2030

1:55

0:00

» now

Sunday May 31, 2009 #

running race 1:25:45 [5] 16.0 km (5:22 / km) +500m 4:38 / km

Table Mountain Race. This was my 20 run, so I had to line up, should really of stayed in bed. with my calf as bad is it is I could only run slowly, that said everyone runs up the hill. Believe it or not I was is 3rd place at the top!!! in 29:23. The trip around the dawms was slow, and when I stopped of a swim in the one Dam Colin almost followed me thinking it was the route... I then stopped again for a glass of Old Brown (it was cold wet and windy) before running down 29:33 Yes slower than I took to go up. Bet I was the only guy in the whole flield who managed that...

C • oh, that IS slow..... 3

Wednesday May 27, 2009 #

running 20:00 [2] 4.0 km (5:00 / km)

short warmup to TT to Ronderbosch and run back. Guy did a 3km TT I just timed them.

Sunday May 24, 2009 #

running 32:26 [3] 6.5 km (4:59 / km)

Short loop from home, but after 20min my calf start to hurt again, I wasn't even running that fast...

Saturday May 23, 2009 #

running long 57:25 [3] 10.5 km (5:28 / km)

Ran from home around Constantia with my 2 favorite ladies, Dawn and Karen...

Thursday May 21, 2009 #

running hills 33:00 [4] 8.0 km (4:08 / km) +250m 3:34 / km

Ran straight to R/Mem and did 5 x to the top 2:20 2:15 2:10 2:20 2:15 before heading back to the club.

Wednesday May 20, 2009 #

running tempo 42:33 [4] 10.0 km (4:15 / km)

Boshoff loop, but to make it 10 I did the lap around the field... now we might have started off at a normal pace, but it ended up quiet quick.

Monday May 18, 2009 #

running 46:31 [3] 9.0 km (5:10 / km)

Into forest in the rain... out at the end of Jacks loop, it was getting dark, then back to the club.

Saturday May 16, 2009 #

running race 29:51 [4] 8.0 km (3:44 / km)

Cross Country at UWC couldn't really race as my calf isn't right, had to run within myself so I aimed at even splits: 14:53 & 14:57 think I did OK

Thursday May 14, 2009 #

running warm up/down 11:51 [3] 2.5 km (4:44 / km)

Short warmup to R/mem hill and back to the club

running hills 22:33 [5] 5.0 km (4:31 / km) +250m 3:36 / km

Hills on the single track next to the road 5 times to the top...
2:36 2:34 2:34 2:33 2:24 downs in under 2:00

was running with a pack on for 'weight training'

Wednesday May 13, 2009 #

running long 57:55 [4] 12.0 km (4:50 / km)

Yes 12km is long for me, went through the forest to Kirstenbosch and back on the road it's getting to dark to stay in the forest. Was fine till about 8.5km then I had to let the guys go and slow down. Calf is not yet right.

Tuesday May 12, 2009 #

running hills 24:43 [4] 5.0 km (4:57 / km) +200m 4:07 / km

Morning run... while I'm trying to get strong again I need to keep my runs short, so a couple of morning hill session is what I've thrown into the mix.
Hill is about 400m with 40+m
2:09 1:59 1:57 1:50 1:51
a couple more of thoughs and I'm be back...

running warm up/down 22:21 [3] 5.0 km (4:28 / km)

warmup to the subway

running intervals 10:35 [4] 3.0 km (3:32 / km)

3 x 1000m on the track with 80sec rest
3:35 3:31 3:28
slow getting back, but my calf was hurting a bit on the last one, think I'll take tomorrow morning off...

Monday May 11, 2009 #

running 42:33 [3] 8.5 km (5:00 / km)

In to forest with the guys, and out at the end of Jack, I turned short back and sent them back via Boshoff, still taking it carefully.

Sunday May 10, 2009 #

running race 1:23:51 [5] 21.1 km (3:58 / km)

Milkwood half run in perfect conditions

went out hard trying to go sub 80...
3:44 3:44 3:43 3:51 4:33 19:36 no I didn't blow, that's up Kommetjie pas
4:04 3:39 3:39 3;38 3:49 38:28 on the way to 10 I dropped off the pace
4:04 4:04 4:09 3:45 4:05 58:37 1st 40+ lady past me had tried to stay with her and help her to a good time.
4:16 4:32 4:44 stopped for Coke 3:46 3:53 79:52 Ian caught me and he wanted to break 84
3:58 long km home in 22nd place.

C • Shame D 2

Saturday May 9, 2009 #

running race 29:08 [5] 7.0 km (4:10 / km)

UCT cROSS cOUNTRY

so I cheated and ran the 8km old mans race!!! was nice to have all the 60 and 70 year old behind me...
2 laps 14:09 & 14:59

Thursday May 7, 2009 #

running warm up/down 20:40 [3] 5.0 km (4:08 / km)

Warmup to the subway

running tempo 14:14 [4] 4.0 km (3:34 / km)

So we dumbed the hill session for 400's, but also gave them up and did a 5km tempo run.
3:38 7:16 10:51, stopped here to streach my knee/leg a bit then ran the last km 3:24 (17:51 for the guys I was running with.)

Wednesday May 6, 2009 #

running 36:38 [3] 7.5 km (4:53 / km)

Short loop in the forest

Tuesday May 5, 2009 #

running warm up/down 24:22 [2] 5.0 km (4:52 / km)

Warmup to subway

running intervals 3:39 [4] 1.0 km (3:39 / km)

So I only did the 1st 1000m at a tempo pace...

knees coming right

Monday May 4, 2009 #

running 24:55 [2] 5.0 km (4:59 / km)

Set off for an easy 10, but turned early, thought 5 would be enough...

Sunday May 3, 2009 #

running race 1:55:30 [5] 25.0 km (4:37 / km) +830m 3:58 / km

Volunteer Wildfire Services 25km Trail race.
I didn't go out hard at all, but with almost no training in the last 4 weeks I've lost a lot of fitness, so just after half way so 6 feet tall youngster came past... yes he did end up beating me by 6min, but I did stop of a swim...

Saturday May 2, 2009 #

running race 8:54 [5] 2.5 km (3:34 / km)

Cross-Country relay at Pinelands, they talked me into running one of the legs in the C team.

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