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Training Log Archive: Coach.dion

In the 31 days ending Jul 31, 2010:

activity	#	time	miles		km		+m
running	17	15:37:09	124.5	(7:32)	200.36	(4:41)	2200
Skipping	6	1:03:00
cycling	1	29:15	6.84	(14.0/h)	11.0	(22.6/h)
Total	22	17:09:24	131.33		211.36		2200

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Saturday Jul 31, 2010 #

running race 35:15 [3] 8.0 km (4:24 / km)

CC Rocklands 2 laps, started easy and just kept it even didn't want to put any stress on my hamstring
17:48 17:27 was only faster because a didn't have to wait for the slow people up the sand dune.

Thursday Jul 29, 2010 #

Skipping 9:00 [3]

I know I should have done a little more, but after 450 jumps in the last of 3 x 3min my arms could feel it

running 6:45 [1] 1.35 km (5:00 / km)

started my comeback with 3 laps of the track while the guys did 400m

Wednesday Jul 28, 2010 #

Skipping 9:00 [3]

3 x 3 min at home after my physio session about 1210 jumps

Tuesday Jul 27, 2010 #

Skipping 20:00 [3]

Still skipping; 5 min while the boys warmed up 3 min while they stretched then 4 x 3 min as they ran 1000m only about 2650 jumps

Monday Jul 26, 2010 #

Skipping 15:00 [3]

3 x 5min of Skipping, yes I'm rope jumping while hamstring recoveres
was jumping about 670 per 5 min

Sunday Jul 25, 2010 #

running 5:36 [1] 1.0 km (5:36 / km)

walked the dogs to the field and then ran 1km around the track to see how the hamstring was doing

Skipping 5:00 [3]

another 5 min was only at about 600 jumps

Saturday Jul 24, 2010 #

Skipping 5:00 [3]

got out the old skipping rope and thought I would jump for 5 mins 5 mins jumping is a long time

Sunday Jul 18, 2010 #

cycling 29:15 [2] 11.0 km (22.6 kph)

couldn't run, so went for a little ride to Ladies Mile and back on the Main Rd

Saturday Jul 17, 2010 #

running race 37:38 [5] 8.0 km (4:42 / km)

Cross Country at Koeberg 2 loops of 4km
15:34 taking it easy and not pushing, then my hammy went
22:04 had to finish...

Thursday Jul 15, 2010 #

running warm up/down 36:56 [3] 8.0 km (4:37 / km)

WARMUP TO BOSHOFF 500m run back aand then back to the club.

Hamstring a little tight!!! so only did 1 x 500m

running intervals 1:36 [4] 0.5 km (3:12 / km)

1 x 500m 96
leg not right and I have to race this weekend so don't want to put it out.

Wednesday Jul 14, 2010 #

running 59:26 [3] 12.0 mi (4:57 / mi)

Through the forest to Kirstenbosch, out botten gate

Tuesday Jul 13, 2010 #

running warm up/down 27:33 [2] 6.0 km (4:36 / km)

Warmup to subway and 1km warm down on the track

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

4 x 1000m on the track 105-110sec rest

3:18 3:16 3:13 3:09

Monday Jul 12, 2010 #

running 46:26 [3] 10.0 km (4:39 / km)

From the club up river side down the river and back through the garden did also do 2 x 50 on the track 8.3 8.6 will try and get back into doing them...

Sunday Jul 11, 2010 #

running tempo 44:54 [4] 11.0 km (4:05 / km)

Loop round to get to Ladies Mile all the way down to Main road. 6.5km at +_3:40-3:50.

Saturday Jul 10, 2010 #

running long 2:41:51 [4] 24.0 km (6:45 / km) +1000m 5:35 / km

Ran from the Nek up the Vlakkenberg Hout Bay leg 3 tell just abve the Fort then up Blackburn. Accros to Puffa route, through Tokia, back over vlakkenberg to car, all of this in the rain. didn't see another sole...

Thursday Jul 8, 2010 #

5 PM

running warm up/down 27:38 [2] 6.0 km (4:36 / km)

Warm up to subway and back, still a little slow, then 1km on track as warmdown, need to up that to 2km

running intervals 12:07 [5] 4.0 km (3:02 / km)

10 x 400m 65 sec rest
74.1 73.7 73.7 72.5 72.7
71.6 72.9 73.0 71.7 70.9

didn't think I would make it to 10, kept thinking I would loss it and then call it a day!!!

Wednesday Jul 7, 2010 #

5 PM

running 1:03:28 [3] 13.0 km (4:53 / km)

Into the forest from the club and up the long hill to Kirstenbosch out bottem Gate and back via Riverside Road.

Tuesday Jul 6, 2010 #

5 PM

running warm up/down 32:27 [4] 7.5 km (4:20 / km)

warmup to Boshoff and warm down back to the club, had only done 6 x 1000 so head back at pace... 4:04 3:13 3:37 4:16

running intervals 19:16 [5] 6.0 km (3:13 / km)

6 x 1km on the road 90 sec rest
3:19 3:11
3:19 3:09
3:16 3:01
really hammered the last one!!!

Monday Jul 5, 2010 #

running 48:56 [3] 10.2 km (4:48 / km)

Ran from the club up riverride and down through the garden and back along the river.

Sunday Jul 4, 2010 #

12 PM

running long 1:29:15 [4] 21.5 km (4:09 / km)

Rand from home on the road uo Doordrift, then Lion of Africa half from 17 - 4 then around and home:
4:46 4:13 4:31 4:22 8:27 4:19 4:06 4:09 3:42 42:38
3:49 4:24 4:02 7:52 (3:29 short) 3:50 (2:49 short) 4:42 4:33 3:51 4:11

was a bit harder than I hoped it would be, but i was running at mid day and it was warm for mid winter

Saturday Jul 3, 2010 #

running long 2:06:19 [3] 21.0 km (6:01 / km) +1200m 4:41 / km

Ran from the Nek single track up, 25:28
to Nursary 8:45
to Skelly 5:04
to McClear's 20;47 (60:04)
to Plakkerklip 11:29
through Vally of the Red Gods 24:51
from Kasteels across dams and down 29:53

it was perfect up there winter in cape town can be great

Thursday Jul 1, 2010 #

5 PM

running warm up/down 28:26 [3] 6.0 km (4:44 / km)

warmup to subway and warmdown on the track

running intervals 12:25 [5] 4.0 km (3:06 / km)

10 x 400 on track 65sec rest

77.6 75.5 75.5 74.6 75.1
73.8 73.3 74.1 73.6 71.3

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