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Training Log Archive: Coach.dion

In the 31 days ending Jul 31, 2012:

activity

time

miles

running

33:05:40

249.32

(7:58)

401.25

(4:57)

6837

Total

33:05:40

249.32

(7:58)

401.25

(4:57)

6837

4:46

0:00

» now

Tuesday Jul 31, 2012 #

5 PM

running hills 39:05 [3] 8.0 km (4:53 / km) +270m 4:11 / km
shoes: Infinity Lite

to Rhodes for hill,

5 x to top easyish and down and back

Monday Jul 30, 2012 #

6 PM

running 50:01 [3] 10.0 km (5:00 / km) +300m 4:21 / km
shoes: Infinity Lite

easy 7km loop, then 10 x short steep hill (easy, just hight knees and big arms) then a couple of laps picking up the pace on the straights to stretch the legs out.

Sunday Jul 29, 2012 #

11 AM

running 18:46 [2] 4.0 km (4:42 / km)
shoes: Infinity Lite

easy run from home

Saturday Jul 28, 2012 #

7 AM

running race 4:46:07 [5] 36.7 km (7:48 / km) +2160m 6:01 / km
shoes: NB310

HOUT BAY TRAIL CHALLENGE
Started of OK and was with the leader and the end of leg one...
leg 2 didn't go well and I ran out of energy, and not from lack of "food", but I think with the last 5 weeks of looking after Dawn and having her in and out of hospital it took it's toll on me (emotionally)

I finished the last leg losing another 25min!!! I was still 8th and 1st vet, that turned into a bit of a race as I was caught on Chappies and had to get my head right and run down to the beach to make up the lost ground before taking him on the beach...

Friday Jul 27, 2012 #

6 PM

running tempo 16:43 [3] 4.0 km (4:11 / km)
shoes: NB310

Loop from home around the block, legs feeling good.

Thursday Jul 26, 2012 #

5 PM

running 17:49 [3] 4.0 km (4:27 / km)
shoes: New Balance

easy from home around the block

Wednesday Jul 25, 2012 #

running 34:01 [3] 7.0 km (4:52 / km)
shoes: NB Trail 00

To subway through, onto river and over new bridge and back from a couple of strides.

Tuesday Jul 24, 2012 #

5 PM

running 30:43 [2] 6.3 km (4:53 / km)
shoes: Infinity Lite

to the subway and down, back the bottem way, then a couple of strides on the field

Monday Jul 23, 2012 #

6 PM

running 38:15 [2] 8.0 km (4:47 / km)
shoes: Infinity Lite

Easy run to the lights and a couple of stride round the block to stretch the legs

Sunday Jul 22, 2012 #

12 PM

running 32:51 [2] 7.0 km (4:42 / km)
shoes: NB Trail sponsor

Short loop from home

Saturday Jul 21, 2012 #

7 AM

running warm up/down 2:17 [1] 0.5 km (4:34 / km)
shoes: Inov-8

warm up

running race 1:16:23 [5] 21.1 km (3:37 / km)
shoes: Inov-8

Gardon's bay half
very windy heading out...

17:46 18:11 18:17 17:51 4:17

battled the wind on the way out with 4 guys following me...

Friday Jul 20, 2012 #

6 PM

running 29:51 [3] 6.5 km (4:36 / km)
shoes: Five Finger KSO Black

Short loop from home to Keldal and back Doordrift

Thursday Jul 19, 2012 #

5 PM

running warm up/down 30:38 [2] 6.3 km (4:52 / km)
shoes: NB310

Warmup to R/Mem hill and warm down back to subway and back bottem way.

running 16:48 [3] 3.7 mi (4:32 / mi) +150m 4:02 / mi
shoes: NB310

6 X +_ 600M single track hilly loop

2:54 2:47 2:47 2:47 2:45 2:48

Wednesday Jul 18, 2012 #

3 PM

running long 1:07:01 [3] 15.0 km (4:28 / km) +300m 4:04 / km
shoes: Five Finger KSO Black

Ran from home dropped a letter off for Dawn in Wynberg before heading to Bishopscourt, past Mandela's house, top gate and home on the road, had to pick up the pace at the end to get to 15km in the 67min aloud for today run...

Tuesday Jul 17, 2012 #

10 AM

running warm up/down 35:03 [2] 7.5 km (4:40 / km)
shoes: Infinity Lite

Ran from home before fetching Dawn around near Alphen and back home

running intervals 22:19 [3] 5.5 km (4:03 / km) +77m 3:48 / km

11 x 500m fast down and easy tempo up
1:54 1:37 1:34 1:35 1:29 1:29
2:30 2:31 2:33 2:33 2:30

nice session

Monday Jul 16, 2012 #

6 PM

running 49:25 [4] 10.0 km (4:57 / km) +170m 4:33 / km
shoes: Inov-8

easy run to the light, then on the way back I stopped at the very steep short hill and did 10 reps, not fast, but with good style (at least I thought so...) then on the way back to the club I did 5 x 50m fastish.

Sunday Jul 15, 2012 #

12 PM

running long 1:45:44 [4] 23.0 km (4:36 / km) +450m 4:11 / km
shoes: Inov-8

ran from home, loop to Price drive, up twice, then loop through Nova Constantia home
8:39 & 8:44 the climb on the hill 140m (1.6km)

Saturday Jul 14, 2012 #

12 PM

running long 2:06:58 [4] 24.1 km (5:16 / km) +630m 4:40 / km
shoes: NB310

ran from home to Tokia forest up to Saddle down in to Hout Bay, upper gravel road to Nek and home through Die Hell...

Friday Jul 13, 2012 #

1 PM

running 41:58 [3] 10.0 km (4:12 / km)
shoes: Infinity Lite

Loop into Constantia Parish, Duckett, Ruthfellder home.

Thursday Jul 12, 2012 #

6 PM

running 44:23 [3] 10.0 mi (4:26 / mi)
shoes: Infinity Lite

after last night run to the bolck house turned out to be a little faster and harder than planned I ran easy tonight... When we hit Boshoff ave, I set the other off on 4 lamp poles hard then easy, So they all got a good workout.

Wednesday Jul 11, 2012 #

5 PM

running hills 1:00:16 [4] 11.5 km (5:14 / km) +450m 4:23 / km
shoes: Infinity Lite

ran to the block house work the hill...

Tuesday Jul 10, 2012 #

5 PM

running warm up/down 6:44 [2] 1.23 km (5:28 / km)
shoes: Inov-8

WARMUP TO R/MEM

running warm up/down 17:27 [2] 3.77 km (4:38 / km)
shoes: Inov-8

WARM DOWN BACK TO THE CLUB

running tempo 25:50 [4] 7.0 km (3:41 / km)
shoes: Inov-8

7KM TEMPO, was going to be 30 min tempo, but ran out of road, didn't want to race over lights and busy roads

Monday Jul 9, 2012 #

6 PM

running 48:37 [3] 10.0 km (4:52 / km)
shoes: Infinity Lite

Boshoff loop easy road run the rain just stayed away...

Sunday Jul 8, 2012 #

7 AM

running warm up/down 14:38 [2] 3.0 km (4:53 / km)
shoes: Inov-8

1km warmup and 2km warm down after the race

running race 34:57 [5] 10.0 km (3:30 / km)
shoes: Inov-8

10km race in Gugs... very wet and windy, ran well...

5km 17:24 17:33

Saturday Jul 7, 2012 #

3 PM

running long 1:36:04 [4] 20.2 km (4:45 / km) +540m 4:12 / km
shoes: Five Finger KSO Black

from home into B'court to K'bosch. into K'bosch, loop around to top gate and then Cecelia the road home.

Friday Jul 6, 2012 #

12 PM

running long 2:55:19 [4] 22.5 km (7:48 / km) +1340m 6:00 / km
shoes: NB Trail sponsor

From the Nek with Eddie and Piet Over Vlakenberg, right turn into Hout Bay, Valley road and up to contor. along to LLandadno corner up. Over top to Kasteels and over the dam and down the single tracks.

Thursday Jul 5, 2012 #

6 PM

running 36:53 [3] 8.0 km (4:37 / km)
shoes: Five Finger KSO Black

Stuck at home!!! so only got a short run in around constantia.

Wednesday Jul 4, 2012 #

5 PM

running 57:22 [3] 12.0 km (4:47 / km)
shoes: Infinity Lite

Boshoff Bouwood loop road

Tuesday Jul 3, 2012 #

5 PM

running warm up/down 34:03 [2] 7.5 km (4:32 / km)
shoes: Inov-8

WARMUP TO BOSHOFF AND BACK TO THE CLUB

running intervals 19:53 [5] 6.0 km (3:19 / km)
shoes: Inov-8

6 X 100 on the road with 60sec rest

3:26 3:19 3:21 3:16 3;21 3:10

Monday Jul 2, 2012 #

5 PM

running 59:12 [3] 12.0 km (4:56 / km)
shoes: Inov-8

Not wearing the right shoes for the forest, but then any shoe is really fine, started on Jacks and went through to K'Bosch and out bottom gate back to club on the road.

Sunday Jul 1, 2012 #

12 PM

running long 1:25:16 [3] 20.0 km (4:16 / km)
shoes: Inov-8

Loop through Bergvliet and Constantia

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