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Training Log Archive: Coach.dion

In the 31 days ending Aug 31, 2011:

activity

time

miles

running

26:42:17

200.8

(7:59)

323.15

(4:57)

6293

Stairs

5:01

0.43

(11:32)

0.7

(7:10)

Total

26:47:18

201.23

(7:59)

323.85

(4:58)

6293

3:41

0:00

» now

Tuesday Aug 30, 2011 #

5 PM

running long 1:09:21 [4] 15.0 km (4:37 / km) +333m 4:10 / km
shoes: Montrail Rock Ridge

through the forest to Top gate 40:35 good time
back long the road 28:45 (3:58/km)

Monday Aug 29, 2011 #

5 PM

running 49:33 [3] 10.0 km (4:57 / km)
shoes: Montrail Streak Orange

Jacks loop

Stairs 5:01 [2] 0.7 km (7:10 / km)
shoes: Montrail Streak Orange

Ran stair at the club for 5 minutes didn't count the loops, but will look at Mr. Garmin later... looked, think it was 18 times round

C • Club stairs 2

Sunday Aug 28, 2011 #

8 AM

running long 1:22:59 [3] 17.5 km (4:45 / km) +300m 4:22 / km
shoes: Five Finger KSO Black

easy run from home, into B'court and loop in Constantia.

didn't have time for a mountain run

Saturday Aug 27, 2011 #

7 AM

running warm up/down 21:10 [3] 4.5 km (4:42 / km)
shoes: New Balance

warmup

8 AM

running race 55:22 [5] 15.0 km (3:41 / km)
shoes: New Balance

Atlantis 15km race

3:35 3:34 3;34 3:34 3:33 17:51
3:44 3:44 3:39 3:34 3:28 36:03
3:46 3:53 3:53 3:53 3:49 55;18
0:03 Mr Garmin almost had is spot on...

C • Flat then :) 2

9 AM

running warm up/down 14:21 [2] 3.0 km (4:47 / km)
shoes: New Balance

ran back for Dawn

Thursday Aug 25, 2011 #

running 59:21 [4] 10.6 km (5:36 / km) +500m 4:32 / km
shoes: Montrail Streak Orange

Forest, up to woodcutter, then up to C/Parth to stile down to R/mem and club

C • ahhha - I miss it 4

Wednesday Aug 24, 2011 #

6 PM

running race 17:49 [3] 5.0 km (3:34 / km)
shoes: Five Finger KSO Black

VOB TT
3:41 3:28 3:28 3:36 3:33

I just ran, no warm up.

Sunday Aug 21, 2011 #

7 AM

running race 3:41:56 [5] 30.6 km (7:15 / km) +1370m 5:56 / km
shoes: Hi-Tec Black

http://coachdion.blogspot.com/2011/08/jmc-extreme....

Wednesday Aug 17, 2011 #

5 PM

running 57:03 [2] 10.0 km (5:42 / km) +340m 4:53 / km

Loop in forest up to Woodcutters

Tuesday Aug 16, 2011 #

5 PM

running warm up/down 22:45 [2] 5.0 km (4:33 / km)
shoes: Five Finger KSO Black

warmup to the subway

running 14:40 [3] 4.0 km (3:40 / km)
shoes: Five Finger KSO Black

4 x 1000m on the track rest 2;20 it is a rest week... we ran the 1000 in 2 parts, going through half way in 1:55 before picking up the pace...

3;42 3:42 3:36 3:40

C • Rest week 3

Monday Aug 15, 2011 #

6 PM

running 5:04 [1] 1.0 km (5:04 / km)

EASY ROUND THE TRACK

Sunday Aug 14, 2011 #

7 AM

running race 1:57:55 [4] 30.0 km (3:56 / km) +420m 3:40 / km
shoes: New Balance

John Korasi 30km from simons town over Red hill to Cape town and coast back.

Time Distance Split time Split distance Elev. chg. Split pace
00:03:40 1 03:40 1 -17 03:41
00:07:31 2 03:51 1 -9 03:51
00:11:15 3 03:43 1 5 03:43
00:15:44 4 04:29 1 55 04:29
00:20:12 5 04:27 1 50 04:28
00:24:34 6 04:22 1 58 04:22
00:29:01 7 04:27 1 40 04:27
00:33:04 8 04:03 1 13 04:03
00:37:21 9 04:16 1 34 04:17
00:41:01 10 03:39 1 -59 03:40
00:44:36 11 03:35 1 -77 03:35
00:48:11 12 03:35 1 -29 03:35
00:51:58 13 03:46 1 -11 03:47
00:55:48 14 03:50 1 -2 03:50
00:59:37 15 03:49 1 -5 03:49
01:03:27 16 03:49 1 -15 03:50
01:07:27 17 03:59 1 22 04:00
01:11:24 18 03:57 1 27 03:57
01:15:31 19 04:07 1 21 04:07
01:19:32 20 04:01 1 0 04:01
01:23:11 21 03:39 1 -46 03:39
01:26:48 22 03:36 1 -32 03:36
01:30:30 23 03:42 1 -17 03:42
01:34:07 24 03:36 1 -32 03:37
01:38:10 25 04:03 1 16 04:03
01:41:51 26 03:41 1 -11 03:41
01:45:36 27 03:44 1 3 03:45
01:49:24 28 03:47 1 -15 03:48
01:53:23 29 03:59 1 28 03:59
01:57:10 30 03:46 1 -18 03:46
01:57:55 30.2 00:44 0.2 1 03:42

Saturday Aug 13, 2011 #

1 PM

running race 26:44 [3] 7.65 km (3:30 / km)
shoes: Montrail Rock Ridge

Cross Country Champs at pentec

run in the 40+ race 3 loops:
2km 7:25
3km 9:35 (3km loop a little short, wasn't wearing Mr Garmin)
3km 9:44

It was a hard race and I could only run down a couple of guys in the 2nd half had to settle for 5th.

running warm up/down 8:00 [2] 1.5 km (5:20 / km)
shoes: Montrail Rock Ridge

warmup

Thursday Aug 11, 2011 #

5 PM

running 44:41 [3] 10.0 km (4:28 / km)
shoes: Five Finger KSO Black

Boshoff loop, but I did run 4 x 50m on the track when I got back to strech tthe legs out.

Wednesday Aug 10, 2011 #

5 PM

running 45:17 [3] 10.0 km (4:32 / km)
shoes: Five Finger KSO Black

easy Boshoff

Tuesday Aug 9, 2011 #

7 AM

running long 1:57:53 [4] 19.1 km (6:10 / km) +900m 5:00 / km
shoes: Hi-Tec Black

Up to the Mast...
Up switchbacks 44:17
up Tar 29:16 (happy with that)
down single tracks 44;18

Monday Aug 8, 2011 #

5 PM

running warm up/down 33:25 [2] 7.5 km (4:27 / km)
shoes: New Balance

warmup to Boshoff and warmdown back

6 PM

running intervals 19:43 [5] 6.0 km (3:17 / km)
shoes: New Balance

6 x 1km reps rest 75sec

3:18 3:17 3:20 3:13 3:20 3;12

Sunday Aug 7, 2011 #

7 AM

running long 1:56:36 [3] 18.8 km (6:12 / km) +690m 5:14 / km
shoes: Saloman

from home up Nursery across to road and down. Single track down

Saturday Aug 6, 2011 #

9 AM

running long 1:11:02 [3] 16.0 km (4:26 / km)
shoes: Five Finger KSO Black

Flat run to Bergvliet and Nova constantia.

2 PM

running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Montrail Rock Ridge

warm up on CC route

3 PM

running race 28:34 [5] 8.0 km (3:34 / km)
shoes: Montrail Rock Ridge

CC Pollsmoor

3 loops 2km 7:48 3km 10:29 3km 10:15

Thursday Aug 4, 2011 #

5 PM

running hills 55:53 [5] 11.5 km (4:52 / km) +500m 4:00 / km
shoes: Hi-Tec Infinity

Ran to R/Mem hill and started hills, 2 as warmup, 2:26 2;20, the started to pick up the pace for the 2nd half of the hill: 2:14 2:14 2:10 2:12 2:11 2:12 2:13 2:08 downs around 2:00

Wednesday Aug 3, 2011 #

8 AM

running long 1:45:51 [3] 22.1 km (4:47 / km) +500m 4:18 / km
shoes: Five Finger KSO Black

Dawn's birthday so I took the day off and ran in the morning up Spilhouse to the forest to K'Bosch then up to contor an to Nek down. Die Hell, Belair, Pedlars home

Tuesday Aug 2, 2011 #

5 PM

running warm up/down 37:59 [2] 7.7 km (4:56 / km)
shoes: New Balance

warmup to Boshoff and back

running intervals 13:24 [5] 4.0 km (3:21 / km)
shoes: New Balance

4 x 1km with 90sec rest

3:25 3:17 3:25 3:17

wasn't running well so called it after 4

Monday Aug 1, 2011 #

running hills 57:56 [3] 10.1 km (5:44 / km) +440m 4:43 / km
shoes: Hi-Tec Black

easy run up to the Block House with a couple of turns for the slower guys

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