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Training Log Archive: Coach.dion

In the 31 days ending May 31, 2011:

activity

time

miles

running

34:12:50

256.32

(8:01)

412.5

(4:59)

8264

Total

34:12:50

256.32

(8:01)

412.5

(4:59)

8264

3:21

0:00

» now

Tuesday May 31, 2011 #

5 AM

running 34:52 [3] 8.4 km (4:09 / km)
shoes: Five Finger KSO Black

morning run with Mike, Peter Cloete loop Constantia Home

5 PM

running 43:49 [2] 8.4 km (5:13 / km)
shoes: Montrail Streak Orange

Easy run for my rest week into forest and out at subway, then down to the river and past the brewery back to the club.

Sunday May 29, 2011 #

8 AM

running 1:04:02 [3] 14.0 km (4:34 / km) +150m 4:20 / km
shoes: Five Finger KSO Black

From home through Chelcy up to B'court over foot bridge loop in B'Court home from T.Gate via Spilhouse.

Saturday May 28, 2011 #

8 AM

running long 2:30:52 [4] 30.0 km (5:02 / km) +1200m 4:11 / km
shoes: Montrail Streak Orange

Ran up to the mast with Dawn, well I turned back for her every 5-7 min so my up time was 54:59 and my running time to the top was 80:33. Then on the way down I took 45:09 and ran an extra 25:16 going back for Dawn

didn't have Mr Garmin with me so I'm guessing the extra 50:42 that I ran was worth 9ish km

Thursday May 26, 2011 #

5 AM

running 38:15 [3] 8.5 km (4:30 / km) +208m 4:01 / km
shoes: Five Finger KSO Black

Morning run with Mike up past Wynberg park back over foot bridge and through Chelsy

5 PM

running warm up/down 13:23 [2] 2.5 km (5:21 / km)
shoes: Saloman

warmup to R/mem and back after session

running hills 34:45 [5] 6.8 km (5:07 / km) +350m 4:04 / km
shoes: Saloman

hill

8 x to top
3:32 through the bush !!!!
2;25 2:25 2:19 2:16 2:15 2:14 2;12

Wednesday May 25, 2011 #

5 PM

running long 1:12:58 [4] 15.0 km (4:52 / km) +492m 4:11 / km
shoes: Hi-Tec Infinity

Top gste forest, quickish back on the road...

Tuesday May 24, 2011 #

6 PM

running warm up/down 33:50 [2] 7.5 km (4:31 / km)
shoes: New Balance

Warmup to Boshoff and warm down back

running intervals 19:19 [5] 6.0 km (3:13 / km)
shoes: New Balance

12 x 500m on the road with 60 sec rest

1:41 1:40 1:35 1:41 1:38 1:39
1:33 1:37 1:35 1:33 1:29 1:38

Monday May 23, 2011 #

6 PM

running 47:05 [3] 10.0 km (4:43 / km)
shoes: Pegasus

Boshoff on the road needed something easy after the weekend

Sunday May 22, 2011 #

8 AM

running race 1:25:38 [5] 14.2 km (6:02 / km) +907m 4:34 / km
shoes: Hi-Tec Infinity

Mountain race in Somerset west.
was first to top in 48min 6.5km had a lead of 80sec.

took the first bit down a little slow and Ake caught up, then it was 5km of race and I held him off to win by 5 sec...

3 PM

running race 29:56 [5] 7.6 km (3:56 / km)
shoes: Hi-Tec Infinity

Cross country... ran hard on a sandy course

Saturday May 21, 2011 #

7 AM

running race 38:06 [5] 10.0 km (3:49 / km) +232m 3:25 / km
shoes: Hi-Tec Infinity

10km race Darling only race 10km because I have a mountaining / trail race tomorrow.
not flat and on gravel most of the way
3:28 3;24 4;19 3:40 3;44 18:37
3:15 4:59 3:16 3:15 4:02 0:38 Mr. Garmin called it long...

running warm up/down 29:31 [2] 6.0 km (4:55 / km)
shoes: Hi-Tec Infinity

easy run back for Dawn running the half

Thursday May 19, 2011 #

5 PM

running warm up/down 25:08 [2] 5.0 km (5:02 / km)
shoes: Hi-Tec Infinity

warmup to subway stopping at R/Mem hill. warm down back to the club...

running 29:04 [3] 5.5 km (5:17 / km) +220m 4:24 / km
shoes: Hi-Tec Infinity

6 x hill R/Mem, up on the single track next to the road. I think they were a little slow, but I did run up the mountain yesterday

Wednesday May 18, 2011 #

7 AM

running long 2:17:01 [4] 21.3 km (6:26 / km) +1184m 5:02 / km
shoes: Hi-Tec Infinity

Run from the Nek up the Bridle path tp the tap, single track to Nersary on to Skelli and MacClear's. across to Platterklip, then Valley of the Red Gods back.

Tuesday May 17, 2011 #

5 PM

running warm up/down 30:33 [2] 7.0 km (4:22 / km)
shoes: Montrail Streak Orange

Warmup to the subway and 2km warm down on the track

running intervals 9:36 [5] 3.0 km (3:12 / km)
shoes: Montrail Streak Orange

track 6 x 500m rest 75sec

98.5 97.0 95.8 95.0 94.8 95.5

Monday May 16, 2011 #

5 PM

running 59:12 [3] 12.0 km (4:56 / km)
shoes: Montrail Streak Orange

Through the forest to K'Bosch and back on the road Out at bottem gate.

Sunday May 15, 2011 #

7 AM

running long 1:41:28 [4] 20.7 km (4:54 / km) +780m 4:07 / km
shoes: Saloman

run up to the Mast...
up to Tar 28:49 up Tar 29:12 58:01 good enough for training run

down 20:59 down 22:23

Saturday May 14, 2011 #

8 AM

running long 1:30:44 [3] 21.5 km (4:13 / km) +205m 4:02 / km
shoes: Saloman

Ran from home up past Wynberg Park into B'court, loop round to K'bosch bottem gate. up to T'gate and on to Cecilia Forest. through to Nek and then home through Die Hell.

5km 23:20 10km 45:03 then I picked it up running the last 5km in 18:45

Thursday May 12, 2011 #

5 PM

running warm up/down 22:58 [3] 5.0 km (4:36 / km)
shoes: Saloman

warmup to subway for hills at R/mem the warm down back to club

running 23:00 [3] 5.2 km (4:25 / km) +180m 3:46 / km
shoes: Saloman

12 x hills to speed bump

59 57 55 54 53 56 57 56 58 58 56 72 (with Dom)

downs between 55-62

Wednesday May 11, 2011 #

5 PM

running 58:52 [3] 12.0 km (4:54 / km) +190m 4:33 / km
shoes: Saloman

through the forest to Kirstenbosch, ou bottem gat and back on the road, picked the pace up a little on the road, felt good after yesterday

Tuesday May 10, 2011 #

5 PM

running warm up/down 22:16 [2] 5.0 km (4:27 / km)
shoes: Saloman

Warmup to subway

running intervals 2:55 [4] 1.0 km (2:55 / km)
shoes: Saloman

5 x 200m on the track to get my legs turning over again

38 35 34 33 35

Monday May 9, 2011 #

5 PM

running 52:22 [3] 10.5 km (4:59 / km)
shoes: Saloman

easy Boshoff with all who were at the club.

Then stopped at the forest on the way home ran in to get some wood!!!

Sunday May 8, 2011 #

8 AM

running race 1:44:58 [3] 21.3 km (4:56 / km) +346m 4:33 / km
shoes: Hi-Tec Infinity

African X day 3

Sorry Bruce... he just had no speed, so we ran at 5min/km
8th on the day 6th over all

ran not tecnical enough move of a gravel road race...

Saturday May 7, 2011 #

8 AM

running race 3:21:01 [4] 40.5 km (4:58 / km) +633m 4:36 / km
shoes: Hi-Tec Infinity

African X Day 2
Bruce had no speed on the hills (OK I did need to walk a bit in the last hill) so we lost a bit of time, but ran great splits,
50:00 at 10km
1h39:00 at 20km
2h31:00 at 30km
3h19:00 at 40km

caught a number of teams and finished 4th

Friday May 6, 2011 #

9 AM

running race 2:00:40 [4] 23.2 km (5:12 / km) +307m 4:53 / km
shoes: Hi-Tec Infinity

African X day 1
Partnered Bruce, he was just a little slow on the flate easy road, so we finished 6th

Tuesday May 3, 2011 #

running 41:57 [3] 8.0 km (5:15 / km)

Into the forest to hairpin, then 2 x 1km tempo!!!
3:38 4:30 the uphill was a lot harder than I thought it would be.

then I ran back...

Monday May 2, 2011 #

9 AM

running long 2:15:33 [4] 19.5 km (6:57 / km) +680m 5:55 / km
shoes: Hi-Tec Infinity

ran from the club the Oceans trail route with Bruce and Jayde...

Sunday May 1, 2011 #

running 47:11 [3] 10.4 km (4:32 / km)
shoes: Five Finger KSO Black

Ran from home into B'court for a short loop, then back over the foot bridge.

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