Training Log Archive: Coach.dionIn the 31 days ending Oct 31, 2009:
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Saturday Oct 31, 2009 #
running warm up/down 37:09 [2] 7.0 km (5:18 / km)
3km warmup and 4km warm down still need a few more km, but things are slowly coming right.
running race 59:19 [5] 15.0 km (3:57 / km) +300m 3:36 / km
Isostar 15km forest race
3:44 3:59 4:27 4:24 4:27 21:03
4:08 4:29 7:55 (2km) 14:46 (4km)
3:25 3:29
it's not a flat run!!!
3:44 3:59 4:27 4:24 4:27 21:03
4:08 4:29 7:55 (2km) 14:46 (4km)
3:25 3:29
it's not a flat run!!!
Thursday Oct 29, 2009 #
running 1:03:59 [3] 13.0 km (4:55 / km)
Started with 3km on the track to up the miles: 4:15 3:53 3:53, then I took the boys into the forest up to Woodcutters, what a great run.
Wednesday Oct 28, 2009 #
running race 37:16 [4] 10.0 km (3:44 / km)
10km race - Old Mutual Pineland. Ran within myself, but still ended up working hard...
3:59 3:35 3:45 3:47 3:40 18:48
3:44 3:38 3:39 3:41 3:44 18:28
yes the first km was a little slow, but the start was a little mad...
3:59 3:35 3:45 3:47 3:40 18:48
3:44 3:38 3:39 3:41 3:44 18:28
yes the first km was a little slow, but the start was a little mad...
Tuesday Oct 27, 2009 #
running tempo 46:49 [4] 11.5 mi (4:04 / mi)
This was never going to be a tempo run, but I was running late... Ran from home and with only an hour before I needed to go out I just ran my Strawberry Lane Loop:
4:36 4:24 4:18 4:01 3:58 3:54 4:02 3:59 6:12 (1.5) 3:33 3:47
would have liked a couple more km as I'm training for a marathon.
4:36 4:24 4:18 4:01 3:58 3:54 4:02 3:59 6:12 (1.5) 3:33 3:47
would have liked a couple more km as I'm training for a marathon.
Monday Oct 26, 2009 #
running hills 54:44 [4] 10.5 km (5:13 / km) +500m 4:13 / km
Ran from the club around the Animals then gravel roads to stile below block house, ran back for the guys 5min.
Sunday Oct 25, 2009 #
cycling 1:40:00 [4] 27.0 km (16.2 kph)
lead cyclest for the race... those hill in the vineyards were a little steep for me to stay ahead of the runners al the time, but it was fun trying...
running warm up/down 23:55 [2] 5.0 km (4:47 / km)
We had been in Fishhoek in the afternoon and on the way home Dawn dropped me off at the bottem of Ou Kaapse weg and I ran home, did a couple of km easy then 6km tempo then the last couple easy again...
running tempo 22:54 [4] 6.0 km (3:49 / km)
Tempo run to Pedlers 3:51 3:48 3:51 7:33 3:49
Saturday Oct 24, 2009 #
running long 2:08:29 [3] 27.5 km (4:40 / km)
Ran from home, then did the helpers run for tomorrows 'Grape Run' 21.1km 1h38:06. ran home after route. mabe had a couple to many breaks, but it was good enough with 6 weeks to go...
Thursday Oct 22, 2009 #
running warm up/down 17:06 [3] 4.0 km (4:17 / km)
Had a function on tonight, so had to run from home, so still wanting to do hill, but not having enough time to go to the normal hill I run from home I just ran to Pieter Cleote
running hills 22:24 [5] 4.5 km (4:59 / km)
New hill 2km from home wasn't that long, so hill were only 43sec for the first one, then the next 15 were 40 or just under...
Wednesday Oct 21, 2009 #
running long 1:11:10 [3] 15.0 km (4:45 / km)
Trying to make a couple of the runs a little longer, so I started with 3km on the track at marathon pace!!! 4:01 3:49 3:50
than we ran through the forest to Kirstenbosch out the bottom gate and back on the road.
than we ran through the forest to Kirstenbosch out the bottom gate and back on the road.
Tuesday Oct 20, 2009 #
running warm up/down 28:12 [2] 6.0 km (4:42 / km)
Easy 5km warmup to the subway 22:50 and a 1km warm down on the track.
running intervals 20:43 [5] 6.0 km (3:27 / km)
On the track in the wind 6 x 1000m rest 1:45
3:30 3:27 3:27 3:27 3:27 3:25
hope to get a little speed back over the next couple of weeks...
3:30 3:27 3:27 3:27 3:27 3:25
hope to get a little speed back over the next couple of weeks...
Monday Oct 19, 2009 #
running 45:48 [3] 10.0 km (4:35 / km)
Ran from the club, on the road Boshoff. did do 4 x 50 8.4 8.1 8.1 7.7 on the track afterwards
Sunday Oct 18, 2009 #
running warm up/down 14:25 [2] 3.0 km (4:48 / km)
Ran from home to the Main road, warm down was back home
running tempo 30:51 [5] 8.0 km (3:51 / km)
just out and back down the Main Road.
3:51 3:59 3:47 3:53 that was into the wind...
3:56 3:44 3:52 3:48 I was wasted...
3:51 3:59 3:47 3:53 that was into the wind...
3:56 3:44 3:52 3:48 I was wasted...
Saturday Oct 17, 2009 #
running long 2:32:22 [4] 25.0 km (6:06 / km) +500m 5:32 / km
Drove to the Nek and ran along the Contor path to the block house, looped around the gravel road and up Heart break hill. headed back through Newlands forest and the top of Kirstenbosch.
Thursday Oct 15, 2009 #
running warm up/down 32:03 [2] 6.5 km (4:56 / km)
Warm up to the light and back to the Rose Garden hill...
running hills 27:17 [5] 6.0 km (4:33 / km)
Rose Garden Hills, it's been a long time, but the the wind and rain it was great to be back run hill!!!
I started off at an easy pace with the aim of 10 times to the top.
83 85 85 85 83 84 84 83 83 82 downs +_ 80
in the old daysI was running these in 65!!!
I started off at an easy pace with the aim of 10 times to the top.
83 85 85 85 83 84 84 83 83 82 downs +_ 80
in the old daysI was running these in 65!!!
Wednesday Oct 14, 2009 #
running 59:29 [3] 12.0 km (4:57 / km)
From the club through the forest to Kirstenbosch out at bottem gate and back of the road.
Tuesday Oct 13, 2009 #
running 39:00 [3] 9.0 km (4:20 / km)
easy run from Ian's house with the Montrail Capestorm team, short loop into Constantia back down the green belt and Home to pick Dawn up.
Monday Oct 12, 2009 #
running 45:43 [3] 10.0 km (4:34 / km)
So here we go 8 weeks to my Marathon, and time to get fit, so we have started with an easy road race down Boshoff, did keep it reall and ran the last 2km at 4:13 and 4:10 (up the hill!!!
Sunday Oct 11, 2009 #
cycling 1:50:00 [3] 41.5 km (22.6 kph)
Cycled down the Main Rd to Fishhoek and then home over Ou Kaapse Weg up 9:25 down 0:56 up 18:47 total up 29:09. (last time it was 32min)
The week of easy is over, now we need to think Marathon 6th Dec
The week of easy is over, now we need to think Marathon 6th Dec
Saturday Oct 10, 2009 #
running 47:36 [4] 11.5 km (4:08 / km)
Ran from Home set out at a tempo pace for the 1st 8km
4:18 4:07 4:11 4:02 4:02 4:05 3:56 4:17 around to Strawberry Lane, then took it easy past Peddlars and then 'flew the last 2km home down the road... 3:31 3:36
4:18 4:07 4:11 4:02 4:02 4:05 3:56 4:17 around to Strawberry Lane, then took it easy past Peddlars and then 'flew the last 2km home down the road... 3:31 3:36
Thursday Oct 8, 2009 #
running intervals 4:50 [4] 1.5 km (3:13 / km)
Sent to boys off for a warm up and I stayed on the track... started with 6 x 50 9.1 9.3 8.8 8.8 8.4 7.9
then joined then for the odd 200m 35.3 34.0 37.2 36.9
Oh a also did a lap warm down 1:54
then joined then for the odd 200m 35.3 34.0 37.2 36.9
Oh a also did a lap warm down 1:54
Wednesday Oct 7, 2009 #
running 52:43 [3] 10.0 km (5:16 / km)
Jacks loop easy in the forest
Tuesday Oct 6, 2009 #
running 6:30 [1] 1.5 km (4:20 / km)
Ran a couple of laps while the boys went for a warm up for their 1000m's then on the last one I join one of them for the 2nd 500m in 1:45.
legs didn't feel to bad, so I'll go for a run tomorrow in the forest.
legs didn't feel to bad, so I'll go for a run tomorrow in the forest.
Saturday Oct 3, 2009 #
running race 3:08:08 [5] 42.2 km (4:27 / km)
Foot Of Africa... So we headed out for the weekend and Saturday Morning saw me on the start line for the 10th time. I head out with Marco:
0:45 3:29 3:52 4:06 3:53 3:54 20:02 5.2km
3:59 4:10 4:01 4:01 3:52 40:07 things still going OK
4:24 4:04 4:02 3:48 4:47 61:04 started to hill
4:52 4:56 6:33 5:08 4:26 87:01OK the wind was very unfriendly on the way up and that last km should have been a little quicker
7:18 (long km) 3:27 3:47 4:13 4:07 1h49:55 to 21 should have been about 3:30 as we were running downhill
4:35 3:53 4:08 4:14 3:53 2h10:42 having lost 3min to the long km and now having to run 61min for the last 15 ment 4's so I was working hard.
4:45 3:55 4:16 4:48 4:54 2h33:22 blow!!!
4:49 5:04 5:13 4:42 5:02 2h58:14
5:03 4:50 3h08:08 slowest Foot by 10min
finished 6th!!! slow race, even up front was won in 2h44...
maybe I should log this as 43km!!!
0:45 3:29 3:52 4:06 3:53 3:54 20:02 5.2km
3:59 4:10 4:01 4:01 3:52 40:07 things still going OK
4:24 4:04 4:02 3:48 4:47 61:04 started to hill
4:52 4:56 6:33 5:08 4:26 87:01OK the wind was very unfriendly on the way up and that last km should have been a little quicker
7:18 (long km) 3:27 3:47 4:13 4:07 1h49:55 to 21 should have been about 3:30 as we were running downhill
4:35 3:53 4:08 4:14 3:53 2h10:42 having lost 3min to the long km and now having to run 61min for the last 15 ment 4's so I was working hard.
4:45 3:55 4:16 4:48 4:54 2h33:22 blow!!!
4:49 5:04 5:13 4:42 5:02 2h58:14
5:03 4:50 3h08:08 slowest Foot by 10min
finished 6th!!! slow race, even up front was won in 2h44...
maybe I should log this as 43km!!!