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Training Log Archive: Coach.dion

In the 31 days ending Oct 31, 2010:

activity	#	time	miles		km		+m
running	27	30:47:50	234.88	(7:52)	378.0	(4:53)	7222
cycling	1	1:45:00	15.53	(8.9/h)	25.0	(14.3/h)	350
Total	28	32:32:50	250.41	(7:48)	403.0	(4:51)	7572

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Sunday Oct 31, 2010 #

7 AM

running race 1:19:25 [5] 21.1 km (3:46 / km) +362m 3:28 / km
shoes: New Balance

Plexus Half out in Durbanville.
After yesterdays race I wanted to see if I could ran at race pace, so I set out for a sub 80 at the half to end off the weeks training.
3:51 3:33 3:35 3;26 4:01 18:28
3:45 3:33 3:23 4;13 3;39 37:04
3;53 3;50 3;49 4:03 4:05 56:47
3:40 3:34 4:05 3:45 3;45 75:38
3:46
19th and 2nd vet and team prise

it was hot and undulating good training for Winelands

running warm up/down 5:22 [2] 1.0 km (5:22 / km)
shoes: New Balance

warm up

Saturday Oct 30, 2010 #

running race 2:10:32 [5] 24.3 km (5:22 / km) +1032m 4:26 / km
shoes: Montrail Rock Ridge

Fernkloof trail race: We were up early and drove through to Hermanus for the race, Cape Town was dry and a little windy, but Hermanus was wet!!! at least it was a gental rain.
The race was small and Derrick and myself went from the gun, I set the early pace till about 4th when we hit a jeep track and he took the lead. I had no 'go' in my legs so I just plodded along. It was a fantastic run in the half rain and mist. The first 7ish km were flatish before we climbed over the mountian. This is were Derrick opened up most of his 2min lead. on the top we hit a jeep track and I found myself running at sub 4's for over 2km. That was till the next rocky single track. Maybe if I was able to see out my glasses I would have been 30-60sec faster. but I wasn't strong enough to win. so 2nd it was.

Thursday Oct 28, 2010 #

5 PM

running 56:28 [3] 12.3 km (4:35 / km) +396m 3:57 / km
shoes: Montrail Streak Orange

So I warmed up with 2km on the track in 8:08 (a little slow) then we headed out on the road to Riverside Road up the rive over the bridge and back down the river to the club

Wednesday Oct 27, 2010 #

6 PM

running warm up/down 8:23 [2] 2.0 km (4:12 / km) +41m 3:48 / km
shoes: Five Finger KSO Black

warmup in Pinelands for the 10km race, note the climb I have a new watch, the garmen 205...

C • sweet 3

running race 36:05 [5] 10.0 km (3:37 / km) +141m 3:22 / km
shoes: Five Finger KSO Black

Pinelands 10km race only wanted to run 36:50, but there was a bit of a South Easter blowing!!! so I ran with a couple of guys who were running a little quick to start with. Then a saw a 40+ and had to beat him Think I ended 3rd...

3;32 3:35 3:39 3:35 3:30 17:52
3:45 3:35 3:33 3;33 3:46 18:14
44th

Tuesday Oct 26, 2010 #

5 AM

running 38:10 [3] 8.5 km (4:29 / km)
shoes: Pegasus

easy morning run through Chelsy down main and back.

6 PM

running 46:35 [3] 10.3 km (4:31 / km)
shoes: Pegasus

Ran down from the club into claremont and Ronderbosch, round the common and back

Monday Oct 25, 2010 #

running hills 45:24 [5] 10.0 km (4:32 / km) +250m 4:02 / km
shoes: Five Finger KSO Black

warmup to subway and stopped R/Mem for some hills
10 x to speed bump (56.6 - 58.9) downs (51.9 - 79.0) anso 4 x 50m back at club wasn't running that well.

Sunday Oct 24, 2010 #

cycling 1:45:00 [3] 25.0 km (14.3 kph) +350m

cycled up to VOB to play lead cyclest for the "Grape Run" we after been dropped by the front guys I waited for the Ladies. This was the plan, I let Mike and Stef take the guys home. Next year I need to train a bit on the bike. I'm getting dropped to easily on the monster hills.

4 PM

running 49:25 [3] 11.5 km (4:18 / km)
shoes: Five Finger KSO Black

ran from home Strawberry lane loop, did try and run a couple of km at 4min/km (4 of the easy ones...)

Saturday Oct 23, 2010 #

7 AM

running long 2:33:46 [4] 27.0 km (5:42 / km) +1000m 4:48 / km
shoes: Montrail Rock Ridge

Met Jadye at the Nek and we ran through Orange Kloof to LLandadno Cornor, up and over the top to Kasteels. there we turned right and headed back over the Dam and down the singletracks.

Thursday Oct 21, 2010 #

running hills 1:14:33 [4] 13.0 km (5:44 / km) +450m 4:53 / km
shoes: Five Finger KSO Black

Headed into the forest as per normal, and set out on a jacks loop, but at the far end of the forest we stopped for a minute to stretch before we tackled "Leo's Ladder" a little TT he (my friend Leo) did the other day. You start just after the river crossing and head up the firebreak and into Kirstenbosch, up the gravel road till the little turnoff which takes you up the "stairs" to the big rock on the contour path, then you turn right and climb the Aloes to the top, stopping you watch on the rocks at the top. 1.5km and 322m climb he had done 15:28 and said 15 was a challenge!!! we'll 13:59 found me out of breath and at the top, nice climb to keep you honest. I then headed back to Newlands forest on the contor path before headed down and back to the club

Wednesday Oct 20, 2010 #

6 PM

running race 35:39 [5] 10.0 km (3:34 / km)

Sliver Queen 10km race at Ysterplaat Airbase, so we ran 2 laps on the runway!!! only problem was the wind!!! cold front about to roll in the the North Wester was letting us know it was on the way. My problem was I just couldn't run fast with the wind behind me, but I had a couple of guys to tuck in behind. I wanted a solid run and without the top 40+s there I was after the money!!!
3:26 3:30 3:23 3:33 3:38 17:31
3:33 3:36 3:30 3:43 3:44 18:08

finish 11th and 2nd vet Kotov ran as a 40+ instead of a 50+!!!

C • Old fogies 2

Sunday Oct 17, 2010 #

7 PM

running long 2:13:32 [4] 30.0 km (4:27 / km)
shoes: New Balance

Needed a flat long raod run so I set out from home: Boundray to Bergvliet through Pennylane and down to the Main Rd up past the golf course and back with loops through Nova Constantia and real Constantia.

run went OK but it's a lot harder than 3 hours on the mountian!!!

Saturday Oct 16, 2010 #

7 AM

running race 37:19 [4] 10.0 km (3:44 / km)
shoes: New Balance

Blue Down 10km race in Kuils River
3:47 3:40 3:46 3:43 3:52 18:50
3:45 3:37 3:46 3:42 3:37 18:30

51st and 6th vet

Thursday Oct 14, 2010 #

5 AM

running 37:02 [2] 7.5 km (4:56 / km)
shoes: Five Finger KSO Black

Morning run down Boundery Road and back on Main

5 PM

running tempo 18:50 [4] 5.0 km (3:46 / km)
shoes: Five Finger KSO Black

did 3km on the track before the warmup 4:00 3:45 3:41 (11:27)
then after session 2km on track 3:40 3:43 (7:23)

running warm up/down 24:02 [2] 5.0 km (4:48 / km)
shoes: Five Finger KSO Black

warmup to subway

running intervals 6:36 [5] 2.0 km (3:18 / km)
shoes: Five Finger KSO Black

5 x 400m
81.8 78.9 80.0 77.6 77.8

still scared of running to fast (not the 78 in fast) so I only aimed at 5 and then did the 2km tempo...

Wednesday Oct 13, 2010 #

running hills 1:06:13 [3] 13.0 km (5:06 / km) +450m 4:21 / km
shoes: montrail Streak grey

3km on the track as a bit of tempo 3:51 3:39 3:43 then round the gravel road and up to the Block house last hill: 7:21 & 2:49 that's a little faster than last week...

Tuesday Oct 12, 2010 #

running warm up/down 21:31 [3] 5.0 km (4:18 / km)
shoes: Pegasus

Warmup to the subway

running intervals 20:14 [5] 6.0 km (3:22 / km)
shoes: Five Finger KSO Black

6 x 1000m on the track, rest 2min (a little windy!!!)

3:25 3:24 3:21 3:21 3:22 3:21

could feel my calf on number 6 so stopped short of the aim of 7

Monday Oct 11, 2010 #

6 PM

running 47:26 [3] 11.0 km (4:19 / km)
shoes: Pegasus

Boshoff loop, Jayde stopped to do his shoes, so we picked up the pace... he had to work hard to catch us. ended with a couple of sub 4's and 1km on the track.

Sunday Oct 10, 2010 #

8 AM

running 51:06 [3] 11.5 km (4:27 / km)
shoes: New Balance

Strawberry lane loop, only manage a couple of km at around 4min/km. Had wanted to ran faster for more of the km. maybe I drunk to much at Stef's 40th, maybe it was the only getting home after midnight, then it could be the 3hours+ for the day before...

Saturday Oct 9, 2010 #

7 AM

running long 3:13:37 [4] 30.0 km (6:27 / km) +1000m 5:32 / km
shoes: Five Finger KSO Black

Met Jayde at the Nek and set of along the contor path to the Block house 67:59, Onto Tafelberg rd to Platterklip 24:18. Up 31:50 (that was hard work, thought I had done enough to go sub 30. to maclears, skelli nersary and down the single track.

Thursday Oct 7, 2010 #

6 PM

running 35:40 [3] 8.0 km (4:28 / km)
shoes: Pegasus

From the culb, had left the guys to to 400s, and went to the lights, then started down Boshoff turning at Daisy to keep it short...

Wednesday Oct 6, 2010 #

5 AM

running 34:27 [3] 7.0 km (4:55 / km) +150m 4:27 / km
shoes: Five Finger KSO Black

Morning run, Marathon training has started... did run a couple of hills, but just easy as I'm only starting training, I also ran on 2 flat km in 4:22 and 4:29...
nice to be running in the morning

6 PM

running hills 1:00:57 [4] 11.0 km (5:32 / km) +450m 4:36 / km
shoes: Montrail Streak Orange

Started with 2km on the track 4:01 and 3:41 to slow then to fast...

Then Jayde and I set off for the Blockhouse and the gravel roads.. up the hill 7:40 and 2:51 (we've already climbed 5 hills before this climb) times a bit slow going up.

Tuesday Oct 5, 2010 #

6 PM

running warm up/down 21:16 [3] 5.0 km (4:15 / km)
shoes: Pegasus

Warmup to the subway

running intervals 20:16 [5] 6.0 km (3:23 / km)
shoes: Five Finger KSO Black

6 x 1000m on the track in perfect weather and 2 min rest

3:26 3:24 3:24 3:22 3:20 3:20

running 5:16 [2] 1.0 km (5:16 / km)
shoes: Five Finger KSO Black

1km on the track as warmdown

Monday Oct 4, 2010 #

running 54:05 [3] 11.0 km (4:55 / km) +250m 4:25 / km
shoes: Five Finger KSO Black

Jacks loop in the forest with only the hairpin on the way back...

then finished off with 1km on the track 3:51

Marathon training has started, can i get into shape for Wineland 20 Nov?

Sunday Oct 3, 2010 #

7 AM

running long 1:20:35 [3] 14.0 km (5:45 / km) +500m 4:53 / km
shoes: montrail Streak grey

Ran from home to Price Drive and up... at the top I kept going up till I reached the rock line, before turning back...

Saturday Oct 2, 2010 #

7 AM

running long 1:58:03 [4] 18.0 km (6:34 / km) +750m 5:26 / km
shoes: Five Finger KSO Black

Ran from home up through the Green Belts to the forest and on to Nersary
up 17:42 a little slower than before, but anything under 18 is OK turned left at the top and headed to the Overseers hut and down the bridle Path till the single track back to the forest and home.

was even running a couple of 4's on the way back...

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