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Training Log Archive: Coach.dion

In the 31 days ending May 31, 2010:

activity

time

miles

running

25:03:17

196.01

(7:40)

315.45

(4:46)

3950

cycling

19:00

4.66

(14.7/h)

7.5

(23.7/h)

Total

25:22:17

200.67

(7:35)

322.95

(4:43)

3950

2:39

0:00

» now

Monday May 31, 2010 #

6 PM

running 48:40 [3] 10.0 km (4:52 / km)

start of a rest week so just an easy 10 on the road, Jacks loop

Sunday May 30, 2010 #

running long 1:56:10 [3] 19.0 km (6:07 / km) +800m 5:03 / km

ran from home met Jayde and Ake up through Green belts to Cecelia forest. then up Nursary 17:18 across the top and down the single tracks home...

Saturday May 29, 2010 #

3 PM

running race 27:38 [5] 7.6 km (3:38 / km)

next CC race this one was at pen Tec and was 3 laps
2km 7:26
3km 10:05
3km 10:07

Well that is how long they said the lap were, I guess not...

Cape Town in the winter means lots of rain really wonder what is going to happen at the fan parks in weather like this... Never mind, we had a leak and I needed to be home to see to it, so I didn't run...

C • CT and the football tournament 4

Wednesday May 26, 2010 #

6 PM

running 1:06:21 [4] 11.5 km (5:46 / km) +600m 4:35 / km

Ran round and up to the block house, down in the dark, hsd to take it slow, some of the guys didn't have a head lamp...

Tuesday May 25, 2010 #

5 PM

running warm up/down 26:30 [3] 6.0 km (4:25 / km)

warm up to subway and 1km warm down, I know I really should have a longer warm down, but I had to get home...

running intervals 12:56 [5] 4.0 km (3:14 / km)

5 x 800m rest +_ 90sec

2:39 2:36 2:36 2:33 2:32

nice one

Monday May 24, 2010 #

running hills 45:01 [3] 9.0 km (5:00 / km)

easy run to the Lights then stopped on the way back to do our "gym" session 11 x very short, very steep hill, with high knees and big arms

Sunday May 23, 2010 #

running race 28:45 [5] 7.7 km (3:44 / km)

Cross Country race 3, after a 3rd and a 4th I had to be there to see if I could keep it up, think I was 4th. 2 loop 14:15 & 14:30 so I ran ok.

Saturday May 22, 2010 #

7 PM

running long 2:39:54 [4] 27.0 km (5:55 / km) +1000m 5:00 / km

Met Ake and Jayde at the Nek and Ran through Orange Kloof to LLandodno corner before climbing up. then along the Kasteels and back via the dam, single track down.

Thursday May 20, 2010 #

5 PM

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

Can't really believe our warmup was so slow...

running 16:30 [5] 4.5 km (3:40 / km)

fast slow 200m on the track... 10 x fast in about 36sec slows were about 61 sec and that 200m is about 240...

running warm up/down 1:50 [3] 0.5 km (3:40 / km)

1 lap warm down

Wednesday May 19, 2010 #

running 48:18 [3] 9.5 km (5:05 / km)

ran into the forest with the iam of running out at the end of jacks, but "they" had fenced off the exit!!! so we had to run on Jacks loop and exit at the foresty station. it's getting dark and we need to look after the boys in the dark...

Tuesday May 18, 2010 #

5 PM

running 23:34 [3] 5.0 km (4:43 / km)

Warmup to subway, thought I was running faster!!!

running intervals 9:56 [5] 3.0 km (3:19 / km)

3 x 1000m on the track with 90sec rest

3:22 3:20 3:14

had to go drinking so cut the session short, was feeling OK so might have held together for a couple more.

C • drinking? 3

10 PM

cycling 19:00 [3] 7.5 km (23.7 kph)

cycles to the club and dawn picked me up after training

Monday May 17, 2010 #

running 46:47 [3] 9.0 km (5:12 / km) +100m 4:55 / km

FROM THE CLUB to the lights before turning back. stopped at the speed little hill for 10 x short hills with high knees and big arms, this is our gym session!!!

Sunday May 16, 2010 #

running long 1:25:15 [4] 19.5 km (4:22 / km)

Ran from home, things started well and with the 1st 2km at 4;30 I thought I would be picking up the tempo to close to 4, well that didn't happen... I went over Ladies Mile and down to Soetwater and followed Lion of Africa half route.

3:34 4:24 4;30 4:16 10;35 now onto half route
8:42 4;17 8:55 4:14 4:13 4:15 4:09 4;25 4:31 4:11
missed a couple of marks, then 0:49 and 4;08 last km home

Saturday May 15, 2010 #

8 AM

running long 1:15:32 [3] 13.0 km (5:49 / km) +300m 5:13 / km

was going tp get up and run the half, but 05h30 was a bit early, and my nose had been running since Thursday, so with the weather been perfect I drove up the Silvermine and ran a bit of Fishermans:

from the carpark to Boys Drive 34:53 and back 40:10 slightly different route.

Wednesday May 12, 2010 #

running 44:32 [3] 10.0 km (4:27 / km)

Ran the old Boshoff loop...

Tuesday May 11, 2010 #

running warm up/down 24:32 [2] 5.5 km (4:28 / km)

warmup to the Common a bit of jogging inbetween and the run back to the club.

running intervals 21:52 [5] 6.5 km (3:22 / km)

Session around the Common
3km 10:09
2km 6:38
1km 3:16
500m 1:49

I could say it was dark to I didn't hammer the 500, but I didn't really have it in me...

Monday May 10, 2010 #

running 39:57 [3] 8.0 km (5:00 / km)

Short easy run with 10 x short very steep hills as a strength session, also did a couple of pull-ups...

Sunday May 9, 2010 #

running race 1:23:55 [5] 21.1 km (3:59 / km)

Milkwood half...

The Cape of Storms lived up to it'd name and the northwester gave a all hell on the run back to the finish. The km markers weren't put out... I did get a couple of splits off the road: 5km 19:18 10km 37:33 next 3 in 11:31 then we turned 4:12 18:08 for 4km !!! 12:29 for 3.1km down hill!!!
was 11th and 1st vet.

Saturday May 8, 2010 #

running race 31:21 [5] 8.75 km (3:35 / km)

Cross Country UWC

2 laps +_15;30 + 15:50

think I was 4th 40+

Thursday May 6, 2010 #

6 PM

running warm up/down 25:00 [3] 5.0 km (5:00 / km)

warm up to subway stopping at r/mem for Hills warmdown back to club

running hills 23:43 [5] 6.0 km (3:57 / km) +300m 3:10 / km

Hills, took the single track up and down, for all but the last one.
up 2:21 2:12 2:14 2;16 2:18 2:07
down 1:42 1:46 1:46 1;41 1:39 1:33

Wednesday May 5, 2010 #

6 PM

running long 1:06:34 [3] 13.0 km (5:07 / km)

From the club, winter is still with us!!! into the forest to Kirstenbosch, out Bottem gate, loop in B'court back to club

Tuesday May 4, 2010 #

running warm up/down 36:43 [3] 7.5 km (4:54 / km)

Warm up to Boshoff and warm down back to the club

running intervals 17:07 [5] 5.0 km (3:25 / km)

It was really hard running the that rain and with my legs heavy from the weekend thing went a little slow...

2000m 1500m 1000m 500m
6:50 5:07 3:29 1:41

Monday May 3, 2010 #

5 PM

running 43:54 [3] 8.0 km (5:29 / km)

easy loop through the subway, with a little detour for a bit of strengh:
10 x 25sec very steep hills!

Sunday May 2, 2010 #

7 AM

running race 1:48:03 [5] 25.0 km (4:19 / km) +850m 3:42 / km

WFS 25km trail race.
From Kloofnek to Rhodes Mem and back

Was lucky enough to win the race, with only a short battle with Ben (one of my athletes)

3 PM

running race 28:57 [5] 7.3 km (3:58 / km)

UCT cross-country
2 laps 14:15 14:42 that is faster than last year...

Saturday May 1, 2010 #

8 AM

running 42:35 [2] 8.0 km (5:19 / km)

Easy run with Dawn in the Green Belt and 1 km at the school

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