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Training Log Archive: Coach.dion

In the 31 days ending Aug 31, 2009:

activity

time

miles

running

28:25:11

224.69

(7:35)

361.61

(4:43)

3857

Total

28:25:11

224.69

(7:35)

361.61

(4:43)

3857

3:26

0:00

» now

Monday Aug 31, 2009 #

running 47:48 [3] 10.0 km (4:47 / km)

Easy Bosh off 10km on the road, thought I should reall take it easy after the weekend I had...

Sunday Aug 30, 2009 #

running long 1:27:02 [5] 20.0 km (4:21 / km)

flat run on the road from home, down the main road up Steenberg and back past Pollsmoor, Same time at last week, but yesterdays run was a lot longer, so It's a better run...

Saturday Aug 29, 2009 #

running long 3:26:04 [5] 31.0 km (6:39 / km) +1000m 5:43 / km

took Richard Lange for a little run over the mountain... we started at the nek and went up to the dams, then onto Kasteels 53:34 down 15:36 the Pipe track to Kloof nek 20:40 Gravel roads through Deer park to Block house 48:33 and contour path back to the Nek 67:40

Thursday Aug 27, 2009 #

running warm up/down 21:55 [2] 5.0 km (4:23 / km)

Warmup to the subway

running intervals 8:59 [5] 3.0 km (3:00 / km)

Track 400m 300m 200m 100m x 3
78.8 55.3 34.9 16.0
73.7 54.2 35.0 15.5
73.8 52.5 34.5 15.0

Wednesday Aug 26, 2009 #

running 1:02:52 [3] 13.0 km (4:50 / km)

started with 1km warmup on the track 4:22 then I took the guys through the forest to kirstenbosh, but I'm not ready to head onto top gate to we left via the bottem gate and headed back on the road.

Tuesday Aug 25, 2009 #

running warm up/down 36:54 [3] 8.0 km (4:37 / km)

2 km on the track 4:10 3:50, than warmup to Subway 5km after session 1km on track 4:47.

running intervals 13:54 [5] 4.0 km (3:29 / km)

4 x 1000m rest 1:40
3:29 3:30 3:28 3:25
starting to feel better on the track,

Monday Aug 24, 2009 #

running 56:53 [3] 11.0 km (5:10 / km)

Started with 1km on the track, followed by 5 x 50 7.9 8.3 8.0 8.1 8.0
then I took the guys for a Jacks loop in the forest

Sunday Aug 23, 2009 #

running long 1:27:05 [4] 20.0 km (4:21 / km)

Ran from home, need a real road run, so I headed down the Main road and just ran the block. need to get training 6 week to Voet and I hope to break 2h50...

Saturday Aug 22, 2009 #

running long 1:52:41 [3] 16.0 km (7:03 / km) +400m 6:16 / km

Ran a leg of the PUFFA with Will , from OuKaapse to the Nek, should really run this race sometime, but getting up before 4 to get to the start is a bit scary...

Thursday Aug 20, 2009 #

running hills 55:35 [4] 10.0 km (5:34 / km) +300m 4:50 / km

Ran from the club on the forestry road up to the block house. haven't been up for some time.

Wednesday Aug 19, 2009 #

running race 38:01 [5] 9.3 km (4:05 / km) +150m 3:47 / km

Night race: Winter Trail # 4 at Groot Constantia
Boy did those youngstes go out hard... I took me forever to start catching some of them, it wasn't till the big climb, and at this stage it was getting dark, that I took a couple of them. Then I lost the trail a bit (need a stronger head lamp) lossing about 30-45sec still managed to catch 4th, but in the last km he took me again 5th is ok for a fat unfit old man like me...

Tuesday Aug 18, 2009 #

running 54:55 [3] 10.0 mi (5:30 / mi)

OK I was running a little, but the forest was rather wet after the rain, and I was trying to keep my shoes dry...

Monday Aug 17, 2009 #

running 45:50 [3] 10.0 km (4:35 / km)

Easy Boshoff, it seemed a little easier than last week...

Sunday Aug 16, 2009 #

running 35:59 [2] 7.0 km (5:08 / km)

Short loop in the green belt ran with Dawn for some of the way

Saturday Aug 15, 2009 #

running race 1:27:13 [5] 20.0 km (4:22 / km)

Trail Race up the Palmiet. still not fit enough to hang in there all the way, came 3rd

running race 31:55 [5] 8.0 km (3:59 / km)

Cross Country Champs
It was hard going after this morning race

Thursday Aug 13, 2009 #

running intervals 9:49 [5] 3.0 km (3:16 / km)

No warm up and no warmdown, just 10 x 300m
63.1 60.0 57.8 57.9 57.5
58.3 58.9 59.2 58.3 57.8

Wednesday Aug 12, 2009 #

running 1:00:47 [3] 12.0 mi (5:04 / mi)

Ran through the forest to Kirstenbosch, out bottem gate and back on the road Boshoff-ish.

Tuesday Aug 11, 2009 #

running warm up/down 23:32 [2] 5.0 km (4:42 / km)

warmup to the subway

running intervals 14:15 [5] 4.0 km (3:34 / km)

4 x 1000m on the track with 2min rest
3:35 3:35 3:32 3:33

running warm up/down 4:15 [4] 1.0 km (4:15 / km)

took the last km as a warmdown, ran with one of the weeker guys...

Monday Aug 10, 2009 #

running long 1:40:42 [5] 21.0 km (4:48 / km) +900m 3:57 / km

So I didn't break an hour on Sturday and today is a holiday... so I headed back to the mast and this time on my own and in a North Wester...
Up to tar 29:07 up to top 28:22 57:30 up the wind did help...
then down 20:10 and 23:01

Sunday Aug 9, 2009 #

running warm up/down 25:24 [2] 4.5 km (5:39 / km)

Easy run with Dawn and the dogs in Cecelia

Saturday Aug 8, 2009 #

running long 1:47:55 [5] 21.0 km (5:08 / km) +900m 4:14 / km

Without any races to run this weekend I mailed a couple of friend and Will and Elske joined me on a run up to the Mast in Tokia.
to the Tar 31:17 to the top 29:30 60:48
down 22:03 and 25 03.
didn't break an hour up so what does one do...?

Thursday Aug 6, 2009 #

running warm up/down 23:10 [2] 5.0 km (4:38 / km)

warmup to the subway

running intervals 9:40 [5] 3.0 km (3:13 / km)

10 x 300m with 45 sec rest
59.8 58.5 58.5 58.3 57.5
58.1 56.8 58.6 57.5 56.5

Wednesday Aug 5, 2009 #

running 1:00:21 [3] 12.0 km (5:02 / km)

Into the forest and through to Kirstenbosch, but because of time and fitness I turned the guys out at bottem gate.

Tuesday Aug 4, 2009 #

running tempo 47:38 [5] 12.0 km (3:58 / km)

So it was pissing down with rain and I was in a rush... Yes we could have done a session of 1000ms on the road, but we I decided a bit of 'tempo' would do nicely, so we left the club and picked up the pace at the turning to Rhodes. and hammered it up Boshoff right at the top through to B'court then around to the lights and down to the river. 25min hard before jogging back to the club. OK the jog back to the club was hard as well.

Monday Aug 3, 2009 #

running 45:01 [3] 10.0 km (4:30 / km)

Boshoff Loop on the road, it seemed a little quicker, and the guys pulled ahead of me over the last couple of km. I'll have to work them tonight on the track!!!

Sunday Aug 2, 2009 #

running race 45:38 [5] 10.9 km (4:11 / km) +207m 3:49 / km

Trail race at KAAPZICHT wine easte as the body get stronger so I run a little faster and was 7th over the line...

C • 7th 2

Saturday Aug 1, 2009 #

running race 35:29 [4] 8.5 km (4:10 / km)

Cross Country league 8 at Fish Hoek
Ran OK 1 x 2km 2 x 3km 9:13 13:15 12:59
think the route was a little long that's way I've called it 8.5km. was with 'bullet' was his watch beeped for 2km and we weren't at the start of the new loop.

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