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Training Log Archive: Coach.dion

In the 31 days ending Mar 31, 2011:

activity	#	time	miles		km		+m
running	32	30:08:43	238.3	(7:35)	383.5	(4:43)	5714
cycling	1	5:11:49	67.98	(13.1/h)	109.4	(21.1/h)	961
Total	33	35:20:32	306.27	(6:55)	492.9	(4:18)	6675

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Thursday Mar 31, 2011 #

5 PM

running warm up/down 23:20 [2] 5.0 km (4:40 / km)
shoes: montrail Streak grey

Warmup to sub way

running intervals 19:10 [5] 6.0 km (3:12 / km)
shoes: montrail Streak grey

15 x 400m 60 sec rest

between 80 -74

Wednesday Mar 30, 2011 #

5 PM

running long 1:03:49 [3] 13.0 km (4:55 / km) +300m 4:24 / km
shoes: Montrail Streak Orange

through the forest to Kirstenbosch, up the 'hill' to get in... 6:19 climb.

ran back just a little quicker to keep the time under 5min/km

Tuesday Mar 29, 2011 #

5 AM

running 39:02 [3] 8.5 km (4:36 / km) +177m 4:10 / km
shoes: Five Finger KSO Black

Morning Run up past Wynberg Park, Monteray, foot bridge and home through Chelsy

5 PM

running warm up/down 34:29 [2] 7.5 km (4:36 / km)
shoes: New Balance

Warmup to Boshoff and back to the club after session

6 PM

running intervals 20:10 [5] 6.0 km (3:22 / km)
shoes: New Balance

6 x 1km reps on the road with 60 sec rest

3:28 3:22
3:25 3:22
3:24 3:09

gave it all in that last one

Monday Mar 28, 2011 #

running 43:30 [3] 10.0 km (4:21 / km)
shoes: montrail Streak grey

Boshoff loop, kept the pace real and finish 10km by running a lap of the field.

Sunday Mar 27, 2011 #

7 AM

running 43:44 [3] 9.0 km (4:52 / km)
shoes: Pegasus

Ran to Tokai to watch the Epic

11 AM

running 41:47 [3] 9.0 km (4:39 / km)
shoes: Pegasus

Ran home after watching some great cycling, and i didn't even get to see the big boys.

Saturday Mar 26, 2011 #

8 AM

running long 2:26:30 [4] 30.0 km (4:53 / km) +750m 4:20 / km
shoes: Saloman

Ran from home up to the Nek (S Cross, Die Hel) Then table Mountian 16km, up 32:32 around dams 24:27 down 21:37 (only 15.5km).

run home was good and it's nice to be running well at the end of a 30km

Thursday Mar 24, 2011 #

5 PM

running warm up/down 23:26 [2] 5.0 km (4:41 / km)
shoes: Pegasus

Warm up to the subway, stopped at R/Mem for hills. then warm down back to club.

running hills 24:27 [5] 5.8 km (4:13 / km) +300m 3:21 / km
shoes: Pegasus

Hill up R/Mem 13 x to the speed bump
between 59 and 56 last one 61
down about 56

Wednesday Mar 23, 2011 #

5 AM

running 34:55 [2] 7.5 km (4:39 / km)
shoes: Five Finger KSO Black

easy morning run down Peter Cloete and back on Brommisvlie

5 PM

running 1:03:55 [3] 13.0 km (4:55 / km) +300m 4:24 / km
shoes: Saloman

From the club to Kirstenbosch (up long hill, had to turn back for the slower guys) out the bottem gate and back down Riverside.

Tuesday Mar 22, 2011 #

5 PM

running warm up/down 37:01 [3] 7.5 km (4:56 / km)
shoes: New Balance

Warmup to Boshoff and warm down back, warm up was slow

running 20:32 [3] 6.0 km (3:25 / km)
shoes: New Balance

6 x 1km reps at Boshoff with 75sec rest

3:33 3:28
3:28 3:22
3:25 3:17

Monday Mar 21, 2011 #

8 AM

running hills 1:19:52 [4] 15.0 km (5:19 / km) +350m 4:46 / km
shoes: New Balance

Ran from home to Price Dr 20:17
up 8:20 down 6:57 1.62km climb 110m
up 8:11 down 7:00

home 19:04

Sunday Mar 20, 2011 #

7 AM

running race 38:09 [4] 10.0 km (3:49 / km)
shoes: Five Finger KSO Black

UCT race took it easy, but not to easy...
4:12 3:38 3:50 3:50 3:37 18:50
4:05 3:49 3:32 3:51 3:52 0:06 38:09

Mr. Garmin's splits were right on the button

Saturday Mar 19, 2011 #

8 AM

running long 2:25:00 [4] 24.0 km (6:03 / km) +550m 5:25 / km
shoes: montrail Streak grey

From the Nek to the block house 64:52
around and up Heart break hill and back through Newlands and Kirstenbosch.

Very hard was hot 31+ on the mountain...

Thursday Mar 17, 2011 #

5 PM

running warm up/down 28:14 [2] 5.0 km (5:39 / km)
shoes: Pegasus

warmup to the subway and the warmdown after the hills

running 24:16 [3] 5.5 km (4:25 / km) +270m 3:33 / km
shoes: Pegasus

Hills at R/Mem, just ran controlled for 6 long hills all just under 2:10

Wednesday Mar 16, 2011 #

5 PM

running 1:04:24 [3] 13.0 km (4:57 / km) +400m 4:18 / km
shoes: Montrail Streak Orange

easy run into the forest with the idea of popping through to Kirstenbosch, so I took the boys up the hill to get accross 1.17km 116m climb nice hill to run up...
came back on the road 7km at 4:25/km

Tuesday Mar 15, 2011 #

5 AM

running 34:16 [3] 7.5 km (4:34 / km) +171m 4:06 / km
shoes: Five Finger KSO Black

Morning run from home up past Wynberg Park, back over foot bridge and through Chelsy

5 PM

running warm up/down 34:37 [2] 7.5 km (4:37 / km)
shoes: Pegasus

Warm up to Boshoff for session, and back to the club after the 1kms

running intervals 20:35 [5] 6.0 km (3:26 / km)
shoes: Pegasus

6 x 1km on the road rest 90sec
3:31 3:27
3:27 3:22
3:27 3:21

Monday Mar 14, 2011 #

6 AM

running hills 1:03:00 [4] 11.0 km (5:44 / km) +531m 4:37 / km
shoes: montrail Streak grey

Ran from the club on Oceans trail route till Tafleburg road, then up one more level to Block House and down

Sunday Mar 13, 2011 #

cycling race 5:11:49 [5] 109.4 km (21.1 kph) +961m

Argus cycle on Tandem with Dawn

Saturday Mar 12, 2011 #

6 AM

running warm up/down 18:42 [2] 3.5 km (5:21 / km)
shoes: New Balance

warmup to VOB for the race and warm down home to fetch the car...

running race 55:31 [5] 15.0 km (3:42 / km)
shoes: New Balance

VOB 15km race

03:56 03:36 03:31 03:43 03:50 18:38
03:47 03:37 03:39 03:30 03:30 36:43
03:45 03:49 03:43 03:37 03:35 55:14
00:17

Mr. Garmin called it 15.09km

Thursday Mar 10, 2011 #

5 PM

running 36:30 [3] 7.5 km (4:52 / km)
shoes: Pegasus

easy run to the lights and the 10 x 50m between 8.2 - 9.4

Wednesday Mar 9, 2011 #

5 AM

running 37:08 [3] 8.0 km (4:39 / km) +135m 4:17 / km
shoes: Five Finger KSO Black

Morning run up past wynberg park back over the foot bridge to main road and home

5 PM

running 57:28 [3] 12.2 km (4:43 / km)
shoes: montrail Streak grey

Boshoff, with a loop in B'Court to give up 12+ for the run

Tuesday Mar 8, 2011 #

5 PM

running warm up/down 23:10 [2] 5.0 km (4:38 / km)

warmup to subway

running intervals 7:22 [5] 2.4 km (3:04 / km)

track 4 x 600m fast long rest

1:53 1:52 1:49 1:48

running tempo 11:05 [3] 3.0 km (3:42 / km)

tempo warmdown on the track

Monday Mar 7, 2011 #

5 PM

running 47:30 [3] 10.0 km (4:45 / km)
shoes: Pegasus

Boshoff loop

Sunday Mar 6, 2011 #

7 AM

running long 1:48:02 [5] 21.3 km (5:04 / km) +800m 4:16 / km
shoes: Montrail Streak Orange

run to the Mast and back down, running with Jayde on the gravel I thought we were going fast, but that first split was a little slow...
up 30:02 5.45km
up tar 28:28 4.9km up 58:30 anything under an hour in good
down 25:54 had to fetch Jadye so ran extra 500m
down 23:36

Saturday Mar 5, 2011 #

7 AM

running warm up/down 12:05 [2] 2.3 km (5:15 / km)
shoes: New Balance

Warmup for the race

running race 35:30 [5] 10.0 km (3:33 / km)
shoes: New Balance

Centery City 10km race
3;29 3:30 3:33 3;28 3:29 17:30
3:33 3:33 3:29 3:35 3;31 0:15 35:30 Mr. Garmin thought it was a little long...

Thursday Mar 3, 2011 #

5 PM

running 52:24 [2] 10.0 km (5:14 / km) +350m 4:28 / km
shoes: montrail Streak grey

Same run as yesterday, but took it real easy and jogged at the back with a couple of the new girls

Wednesday Mar 2, 2011 #

6 PM

running 44:06 [3] 10.0 km (4:25 / km) +330m 3:47 / km
shoes: montrail Streak grey

Forest run, Jacks loop on my own, the guys were running a 10km race

Tuesday Mar 1, 2011 #

5 PM

running 50:00 [2] 10.0 km (5:00 / km)
shoes: Pegasus

easy road run with a couple of the new boys, decided to go up the river and over the bridge following the river back.

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