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Training Log Archive: Coach.dion

In the 31 days ending Mar 31, 2012:

activity	#	time	miles		km		+m
running	34	31:52:13	253.33	(7:33)	407.7	(4:41)	5800
cycling	1	4:58:57	68.35	(13.7/h)	110.0	(22.1/h)
Skipping	1	5:00
Total	35	36:56:10	321.68		517.7		5800

5:36

0:00

» now

Saturday Mar 31, 2012 #

8 AM

running 51:34 [3] 11.5 km (4:29 / km)
shoes: NB Trail sponsor

Loop from home Nova Constantia and back

Friday Mar 30, 2012 #

5 PM

running 25:06 [2] 5.5 km (4:34 / km)
shoes: NB Trail sponsor

Short loop from home

Thursday Mar 29, 2012 #

6 PM

running tempo 47:40 [4] 12.0 km (3:58 / km)
shoes: Five Finger KSO Black

It was raining hard and the track was wet, so we headed off on the road... after a couple of easy km we turned up the pace and I ended with 2km on the track as I wanted 12km for the day

Wednesday Mar 28, 2012 #

5 PM

running 1:07:18 [3] 14.5 km (4:38 / km)
shoes: Saloman

On the road from the club up Eden and over the foot bridge, left and round to Exitor loop and back to the club.

Tuesday Mar 27, 2012 #

5 PM

running warm up/down 37:04 [2] 8.0 km (4:38 / km)
shoes: NB Trail 00

warmup and warm down, ran back for candyce

6 PM

running 19:40 [5] 6.0 km (3:17 / km)
shoes: NB Trail 00

6 x 1km on the road, 75 sec rest

3:23 3:19 3:21 3:16 3:19 3:02

C • that last k 2

Monday Mar 26, 2012 #

6 PM

running 49:16 [3] 10.0 km (4:56 / km)
shoes: Infinity Lite

EASY BOSHOFF

Sunday Mar 25, 2012 #

6 AM

running race 1:56:56 [5] 30.0 km (3:54 / km) +380m 3:40 / km
shoes: Infinity Lite

Tygerberg 30, Started faster than I wanted, maybe that is why I was a little flat in the middle...

19:09 18:30 21:00 up hill!
20:04 19:49 17:57 0:23 last 5 down hill

Mr Garmin called it 30.12
Came 22nd 4th 40+

Saturday Mar 24, 2012 #

8 AM

running long 1:50:06 [4] 18.0 km (6:07 / km) +780m 5:02 / km
shoes: NB Trail sponsor

Ran from home up Green Belts to Nursary up 17:36 ok time, then across to Bridal path and down, then down single track to Cecilia and home thru GB

Friday Mar 23, 2012 #

5 AM

running 34:31 [2] 7.4 km (4:40 / km)
shoes: NB Trail 00

Morning run Peter Cloete, back Brommisvlie

Thursday Mar 22, 2012 #

5 PM

running 21:22 [3] 4.7 km (4:33 / km)
shoes: NB Trail 00

warmup to subway

6 PM

running 23:28 [5] 6.8 km (3:27 / km)
shoes: NB Trail 00

Fast slow 200m on the grass track 3km pace/half pace

38.1 37.4 37.0 36.6 36.6
37.0 38.4 37.8 37.3 37.3
37.4 37.5 37.3 37.1 37.7

slows 56-59 for 240m

Wednesday Mar 21, 2012 #

6 AM

running race 1:18:57 [5] 21.1 km (3:45 / km)
shoes: New Balance

Plexus Half out at Durbanville, out and back route

18:20 36:10 55:37 74:30 3:39 0L:46 garmin called 21.21

came 6th / 2nd 40+

C • Grats dude.... 2

Tuesday Mar 20, 2012 #

5 AM

running 39:34 [2] 8.5 km (4:39 / km) +170m 4:14 / km
shoes: Five Finger KSO Black

Morning run up Wynberg hill back over the foot bridge.

Monday Mar 19, 2012 #

6 PM

running 55:44 [2] 11.0 km (5:04 / km) +250m 4:33 / km
shoes: Saloman

Jacks look in the forest and 1km on the track...

Sunday Mar 18, 2012 #

7 AM

running long 1:59:59 [4] 22.0 km (5:27 / km) +780m 4:38 / km
shoes: Hi-Tec Black

Ran from home up GB to Cecelia, through Cecelia Ravene to Bridle path and up to King of Mnt mark, turned at 10km 64:20!!

down on the roadto the nek 25:26, then through Die Hell and home

Saturday Mar 17, 2012 #

10 AM

running long 1:20:40 [3] 13.0 km (6:12 / km) +590m 5:03 / km
shoes: Hi-Tec Black

Ran from Kloof Nek up Lions head (first time up in like 25years), then to Signal Hill and back

Was a little slow up 21:50 long route, just to many people.
Down via the chains, again to many people 16:57

Friday Mar 16, 2012 #

running 34:21 [2] 7.4 km (4:39 / km)
shoes: Five Finger KSO Black

morning run Peter Cloete

Thursday Mar 15, 2012 #

running hills 56:51 [5] 12.0 km (4:44 / km) +380m 4:05 / km
shoes: Hi-Tec Black

short warmup to hill, then x hills to top R/Mem

2:12 2:05 2:04 2;08 2:07 2:07 last one easy 2:23

downs on the singel track 1:38-1:43

Wednesday Mar 14, 2012 #

6 PM

running long 1:11:15 [4] 15.0 km (4:45 / km) +440m 4:09 / km
shoes: Hi-Tec Black

Through the forest to top gate 40:05
back on the road to the club 31:10

Tuesday Mar 13, 2012 #

6 PM

running warm up/down 23:34 [2] 5.0 km (4:43 / km)
shoes: NB Trail 00

warmup to subway, and a bit of warm down...

running 18:48 [3] 6.0 km (3:08 / km)
shoes: NB Trail 00

15 x 400m on the track with 60 sec rest

81.1 75.7 75.8 75.5 73.9
75.8 75.1 75.6 75.1 75.0
75.3 73.1 73.4 73.5 74.7

Monday Mar 12, 2012 #

6 PM

running 54:40 [3] 10.0 km (5:28 / km) +340m 4:40 / km
shoes: Montrail Streak Orange

easy Jacks loop in the forest, felt better yesterday!

Sunday Mar 11, 2012 #

8 AM

cycling 4:58:57 [4] 110.0 km (22.1 kph)

Argus cycle tour on tandem with Dawn

running warm up/down 38:01 [3] 8.0 km (4:45 / km)
shoes: Five Finger KSO Black

ran home from my folks place... don't really count cycleing as training... So I needed a little run!

Saturday Mar 10, 2012 #

5 AM

running warm up/down 40:51 [3] 8.3 km (4:55 / km)
shoes: Five Finger KSO Black

Ran from home to VOB for the 15km race, went via my morning run route to get a couple of extra km in

6 AM

running race 55:45 [5] 15.0 km (3:43 / km)
shoes: Five Finger KSO Black

VOB 15km race, didn't really race, ran with Stef most of the way, did work a bit at the end...
3:42 3:36 3:40 3:44 3:49 18:33
3:47 3:37 3:39 3:35 3;33 36:48
3:45 3;44 3:43 3:38 3:40 55:19
0:26 GARMIN CALLED IT 15.12KM

36TH / 4TH

Friday Mar 9, 2012 #

running 33:20 [3] 7.4 km (4:30 / km)
shoes: Five Finger KSO Black

Morning run up Peter Cloete and back Brommiesvlie

Thursday Mar 8, 2012 #

6 PM

running hills 54:06 [5] 11.8 km (4:35 / km) +240m 4:10 / km
shoes: Montrail Streak Orange

warmup to R/mem
6 x hills to the top, running with a pack
2:08 2:08 2:08 2:08 2:12 2:20 last it in the 5th ...
down 1:35-1:44
back through the subway for extra distance.

9 PM

Skipping 5:00 [2]

Decided to start getting fit... 625 jumps, hope to do this every night, and maybe take it up to 10 min...

Wednesday Mar 7, 2012 #

6 PM

running 1:03:21 [2] 12.0 km (5:17 / km)
shoes: Five Finger KSO Black

Easy flat run down through Claremont and Ronderbosch

Tuesday Mar 6, 2012 #

6 PM

running 57:06 [3] 11.5 km (4:58 / km) +270m 4:27 / km
shoes: Saloman

into forest and through to Kirstenbosch, out at bottom gate and a little quicker back on the road.

Monday Mar 5, 2012 #

6 PM

running intervals 50:10 [5] 12.5 km (4:01 / km)
shoes: NB Trail 00

Warmup to Subway 21:57
fast slow 200m's
37.1 37.0 36.2 35.9 36.1
36.4 36.8 36.9 36.5 38.3
35.8 35.6 36.8 36.3 35.7
36.1 36.3
slows between 1:10 and 1:00

The fasts were a little slow, but I'm pleased I did a full session and I could feel it was a little slow so maybe I can still go faster...

Sunday Mar 4, 2012 #

6 AM

running warm up/down 8:28 [2] 1.6 km (5:17 / km)
shoes: New Balance

warmup to start of race at base of Red hill.

running race 1:21:49 [5] 21.1 km (3:53 / km) +190m 3:43 / km
shoes: New Balance

Milkwood half, new route, from base of Red Hill over Kommetjie pass loop in Kommetjie and finish at the Lighthouse.
Still suffering from a tummy bug, and running on empty (almost food for 2 days!!!)
3:40 3:42 3:29 3:38 3:39 18:09 (over here I think the route was 100m long)
3:49 3:44 3:54 3:54 4:12 37:43 (the climb started)
4:00 4:00 3:40 3:22 3:51 56:40 down the hill and the power was gone, no energy
3:53 4:04 3:57 3:59 3:50 86:24
3:52 1:31 Garmin called it 21.41km, but I'm only worried about the about 100m at the 5km mark, they took us around a car park and I thought we should have turned earlier.

still can 3rd 40+ and in the winning team.

Saturday Mar 3, 2012 #

11 AM

running long 1:49:15 [4] 15.6 km (7:00 / km) +750m 5:39 / km
shoes: NB Trail 00

Ran from home to Nursary,
up 19:45 a little slow, but I was flat as I was sick
down 14:49
and back home.

Friday Mar 2, 2012 #

5 AM

running 33:37 [2] 7.4 km (4:33 / km)
shoes: Five Finger KSO Black

Morning run up peter cloete down Brommisvlie

Thursday Mar 1, 2012 #

6 PM

running hills 48:00 [4] 10.1 km (4:45 / km) +240m 4:15 / km
shoes: Saloman

warmup loop to R/mem and hills to the top...

about 2:06-2:11 last one, number 6 I started slow with the girls on number 5...

then ran back.

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