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Training Log Archive: Coach.dion

In the 31 days ending Dec 31, 2010:

activity	#	time	miles		km		+m
cycling	14	16:15:55	204.56	(12.6/h)	329.2	(20.2/h)
running	15	9:48:42	69.1	(8:31)	111.2	(5:18)	700
Aqua Jogging	7	1:29:00	10.94	(8:08)	17.6	(5:03)
Swimming	5	43:29	1.38	(31:27)	2.22	(19:33)
Stairs	1	20:26	1.06	(19:21)	1.7	(12:01)	240
Total	30	28:37:32	287.03	(5:59)	461.92	(3:43)	940

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Friday Dec 31, 2010 #

8 AM

Swimming 5:15 [3] 0.22 km (23:20 / km)

Swam in the dam at Silvermine, 2 widths...

running 39:02 [3] 7.0 km (5:35 / km)
shoes: Montrail Rock Ridge

Ran from Silvermine East to the Dam, up the River trail and back the same way after swimming

Thursday Dec 30, 2010 #

7 AM

running 1:11:33 [4] 6.1 km (11:44 / km) +700m 7:27 / km
shoes: Montrail Rock Ridge

Drove to Platteklip...
up 31:07
loop at top to Cable Station 12:19
down 28:06

OH it was very windy and the mountain was covered in cloud

11 AM

Swimming 9:33 [3] 0.5 km (19:06 / km)

swam 54 lengths

Wednesday Dec 29, 2010 #

8 AM

running tempo 42:48 [4] 10.0 km (4:17 / km)
shoes: Pegasus

ran from home Loop to Parish Venus, last 4 km at 3:55min/km

Swimming 9:26 [3] 0.5 km (18:52 / km)

good start to the year with the swimming 54 lengths

Tuesday Dec 28, 2010 #

7 AM

cycling 3:39:00 [4] 71.0 km (19.5 kph)

cycled out to Cape Point very windy!!!!!
out 2h08
back 1h31

11 AM

Swimming 9:30 [3] 0.5 km (19:00 / km)

Swimming at home 54 lengths

Monday Dec 27, 2010 #

8 AM

running 1:00:29 [3] 11.0 km (5:30 / km)
shoes: Pegasus

Ran with Dawn around constantia to Silverhurst

Swimming 9:45 [3] 0.5 km (19:30 / km)

in the pool at home 54 lengths

Sunday Dec 26, 2010 #

7 AM

running race 1:17:44 [4] 16.0 km (4:52 / km)
shoes: Montrail Streak Orange

Manor House race, ran the 1st 3.5km with Dawn and then only pulled ahead because of the hills.
4:55 4:52 4:39 5:19 5:19 25:33
6:35 7:05 4:32 4:24 4:35 52:47 (up hill and I stopped for a couple of 'shots")
4:44 4:37 4:41 4:47 3:26 a little short
2:40 very short Garmin got the race 15.8km
102nd

Saturday Dec 25, 2010 #

9 AM

running 40:29 [3] 8.0 km (5:04 / km)
shoes: Five Finger KSO Black

Ran from home up through Wynberg to footbridge over and down past Wynberg park home.

Thursday Dec 23, 2010 #

running 29:09 [3] 6.0 km (4:52 / km)
shoes: Montrail Streak Orange

Easy run to subway, through and back to the club, for push ups beer and sit ups

Wednesday Dec 22, 2010 #

running race 43:55 [3] 10.0 km (4:24 / km)
shoes: New Balance

Sundowner 10km at the Waterfront
very good running conditions, wasn't planing on racing, so I ran with Dawn who wanted to break 44 I went under, she missed it by 4 sec.
my splits as per Garmin
4:11 4:18 4:17 4:22 4:21 21;30 22:01 as per the board
4:17 4:20 4;26 4:22 4:13 43:09 as per Garmin
but I wasn't at the finish... 0:45 finishing time 43:55 (184m)
so how was right...

Tuesday Dec 21, 2010 #

cycling 44:42 [3] 15.5 km (20.8 kph)

CYCLED TO THE CLUB AND BACK

running warm up/down 22:49 [4] 5.0 km (4:34 / km)
shoes: Montrail Streak Orange

warm up to the subway

running intervals 9:25 [4] 2.5 km (3:46 / km)
shoes: Montrail Streak Orange

track, 5 x 500m
between 1:50 and 1:55

Monday Dec 20, 2010 #

5 PM

cycling 33:26 [3] 11.5 km (20.6 kph)

cycled up to the club via Top Gate and Fernwood

running 31:59 [3] 6.0 km (5:20 / km)
shoes: Montrail Streak Orange

Ran up to R/Mems on the road, sent the boys through the forest... and ran the 3km back down on the road.

Stairs 20:26 [2] 1.7 km (12:01 / km) +240m 7:03 / km
shoes: Montrail Streak Orange

Stair at R/Mem was really only walking, but I had to start getting fit, so while waiting for the boys, and while they run, I walked the stairs...

6 PM

cycling 25:05 [3] 7.7 km (18.4 kph)

cycled home main road

Sunday Dec 19, 2010 #

running 40:32 [3] 8.0 km (5:04 / km)
shoes: Montrail Streak Orange

easy run from home, tok all the little roads

Saturday Dec 18, 2010 #

Aqua Jogging 15:00 [3] 3.0 km (5:00 / km)

watched Dawn run the half in the morning, so I did a bit in the pool in the midday sun.

Friday Dec 17, 2010 #

running 17:00 [3] 4.0 km (4:15 / km)
shoes: Montrail Streak Orange

Just around the block at home, last 2km down Doordrift at 4min/km

Wednesday Dec 15, 2010 #

cycling 47:20 [3] 15.5 km (19.6 kph)

to the club and back

running 29:30 [2] 6.0 km (4:55 / km)
shoes: Montrail Streak Orange

ran from the club to the subway and through, coming back the bottem way

Calf feeling ok so it's now one day at a time back to full running

Monday Dec 13, 2010 #

cycling 44:20 [3] 15.5 km (21.0 kph)

to the club and back

running 23:30 [2] 4.0 km (5:53 / km)
shoes: Montrail Streak Orange

Ran up to R/mem on the road, sent the boy through the forest and waited for them. they did 10min stairs while I watched. I then ran back to the club the short way and they took the long route.