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Training Log Archive: Coach.dion

In the 31 days ending Aug 31, 2012:

activity # timemileskm+m
  running35 30:11:34 244.02(7:25) 392.71(4:37) 4668
  Total35 30:11:34 244.02(7:25) 392.71(4:37) 4668

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Friday Aug 31, 2012 #

5 PM

running 22:53 [3] 5.0 km (4:35 / km)
shoes: Five Finger KSO Black

Ran from home round the block with 1km at the school.

Thursday Aug 30, 2012 #

5 PM

running warm up/down 24:08 [2] 5.0 km (4:50 / km)
shoes: Infinity Lite

warmup to Subway

running 6:25 [3] 2.0 km (3:13 / km)
shoes: Infinity Lite

5 x 400 75sec rest
79.2
76.5
76.2
76.5
76.3
Garmin was calling the track 420m!!!

Wednesday Aug 29, 2012 #

5 PM

running 58:26 [3] 12.2 km (4:47 / km)
shoes: Infinity Lite

Forest, Jacks loop up into Kirstenbosch and back on the road.

Tuesday Aug 28, 2012 #

5 PM

running warm up/down 34:15 [2] 7.5 km (4:34 / km)
shoes: NB Trail 00

warmup to Boshoff and run back...
6 PM

running intervals 26:37 [5] 8.0 km (3:20 / km)
shoes: NB Trail 00

8 x 1km 75 sec rest
3;26 slowest
3:11 fastest

Monday Aug 27, 2012 #

6 PM

running 58:40 [3] 12.2 km (4:49 / km) +250m 4:22 / km
shoes: Infinity Lite

Easy Boshoff, but did put in 10 x short steep hlls and a couple of strides round Bremner

Sunday Aug 26, 2012 #

10 AM

running long 1:57:59 [4] 25.0 km (4:43 / km) +520m 4:16 / km
shoes: Infinity Lite

After watching SA half champs winning time 60:57 I ran home Via C Nek on the road.

Saturday Aug 25, 2012 #

10 AM

running long 2:02:15 [4] 15.4 km (7:56 / km) +1000m 6:00 / km
shoes: NB Trail sponsor

It was PUFFER day and the weather was not every nice!!! I ran up to Maclears to shout for the leader...
was upnder an hour up and met them as I headed back...

Friday Aug 24, 2012 #

5 PM

running 17:11 [3] 4.0 km (4:18 / km)
shoes: Five Finger KSO Black

Round the block for home

Thursday Aug 23, 2012 #

6 PM

running intervals 54:07 [5] 12.4 km (4:22 / km)
shoes: Infinity Lite

4km warmup then:
10 x 300m hard 180m easy +_ 55sec

this was on the road around a block, works quiet well.

warm dow back to club just over 3km

Wednesday Aug 22, 2012 #

5 PM

running 57:12 [4] 13.0 km (4:24 / km)
shoes: Infinity Lite

Ran down to the TT at the Common
5km 18:32 ran with a friend as a tempo run in the middle of our run.

Tuesday Aug 21, 2012 #

5 PM

running warm up/down 34:10 [2] 7.5 km (4:33 / km)
shoes: NB Trail 00

warmup to Boshoff and run back after session
6 PM

running intervals 20:20 [5] 6.0 km (3:23 / km)
shoes: NB Trail 00

3x 2 km on the road 90sec rest 6:48 6:47 6:45

Monday Aug 20, 2012 #

6 PM

running 53:15 [3] 12.0 km (4:26 / km)
shoes: NB Trail 00

Easy Boshoff the 10 x short steep hills and a couple of laps of the car park to stretch the legs...

Sunday Aug 19, 2012 #

8 AM

running long 1:42:15 [4] 22.5 km (4:33 / km)
shoes: Inov-8

ran from home down Main past the Golf course and back with a small loop to make the distance.

Saturday Aug 18, 2012 #

8 AM

running long 2:13:24 [4] 20.1 km (6:38 / km) +1000m 5:19 / km
shoes: NB Trail sponsor

Ran from the Nek;
up road to turn off 29:29
S/track to Nursary 9:33
on to Skellie 5:35
On the Maclears 22:07 (66:44)
back through Echo valley
down the road 22:28

Friday Aug 17, 2012 #

5 PM

running 17:20 [3] 4.0 mi (4:20 / mi)
shoes: Five Finger KSO Black

round the block from home after work.

Thursday Aug 16, 2012 #

6 PM

running intervals 17:48 [5] 4.8 km (3:42 / km)
shoes: Infinity Lite

On the road, a loop round a block, 300 hard 200 easy distances only about, it was more like 55 sec hard, 55 sec easy.

work quiet well.

running warm up/down 34:17 [3] 7.2 km (4:46 / km)
shoes: Infinity Lite

warmup of 4km and warm down back to the club

Wednesday Aug 15, 2012 #

6 PM

running 48:13 [2] 10.0 km (4:49 / km)
shoes: Five Finger KSO Black

easy Boshoff, was going to go farther but...

Tuesday Aug 14, 2012 #

6 PM

running tempo 52:20 [4] 12.5 km (4:11 / km) +180m 3:54 / km
shoes: Five Finger KSO Black

Ran from the club easy to the old Zoo, then 2 x 5km:
out 18:47
back 20:24 ok it was dark, raining and windy...

Monday Aug 13, 2012 #

6 PM

running 46:08 [3] 10.0 km (4:37 / km)
shoes: Infinity Lite

Easy Boshoff with a couple of strides at the end on the track.

Sunday Aug 12, 2012 #

7 AM

running race 2:03:55 [4] 30.0 km (4:08 / km) +420m 3:52 / km
shoes: Inov-8

30 race from Simons Town up REd Hill to Smithswinkel and coast back.

20:56 21:36 18:51 20:46 19:31 21:18 0:53 Garmin called it 30.23km

Saturday Aug 11, 2012 #

1 PM

running race 27:16 [5] 7.6 km (3:35 / km) +28m 3:31 / km
shoes: NB Trail 00

WP cross country champs

We were lucky and the rain stayed away, but the wind!!!

What a race with 4 of us fighting for 3 medals... and Grahan then got away, and then Sean... I had Guggs catching me every time we ran with the wind till the last lap when I was able to keep him at bay...

Bronze to me!!!

running 10:00 [2] 2.0 km (5:00 / km)
shoes: NB Trail 00

warm up

Friday Aug 10, 2012 #

running 17:30 [3] 4.0 km (4:23 / km)
shoes: Five Finger KSO Black

Ran round the block from home

Thursday Aug 9, 2012 #

8 AM

running 49:33 [3] 11.7 km (4:14 / km)
shoes: Five Finger KSO Black

From home Strawberry Lane loop

Wednesday Aug 8, 2012 #

6 PM

running 22:02 [3] 5.2 mi (4:14 / mi)
shoes: NB Trail 00

easy run to subway, loop on the way back.

Tuesday Aug 7, 2012 #

6 PM

running 24:30 [2] 5.0 km (4:54 / km)
shoes: Infinity Lite

easy warmup to subway and back...

Monday Aug 6, 2012 #

6 PM

running 32:29 [2] 7.1 km (4:35 / km)
shoes: NB Trail 00

Easy run to the light

Sunday Aug 5, 2012 #

7 AM

running race 36:24 [5] 10.0 km (3:38 / km)
shoes: Inov-8

10km race in Pinelands, ran with Roger

3:39 3:39 3:42 3:38 3:34 18:13
3:38 3:40 3:39 3:36 3:27 36:16
0:07 bit for Mr Garmin
8 AM

running 10:01 [5] 2.0 km (5:01 / km)
shoes: Inov-8

warmdown to meet Karen

Saturday Aug 4, 2012 #

7 AM

running long 2:22:43 [3] 29.0 km (4:55 / km) +820m 4:19 / km
shoes: NB310

Ran from home up to the Nek, then round Dams and back, ran with Doctor Richard.
3 PM

running race 29:58 [5] 8.2 km (3:39 / km)
shoes: NB310

Pollsmoor Cross Country

Didn't plan on running, but we ended up there, so I ran!!!

Friday Aug 3, 2012 #

6 PM

running intervals 22:45 [4] 6.0 km (3:48 / km)
shoes: Five Finger KSO Black

Short run from home to the school, and then on the road
4 x 1km not to hard, with short rent to get the legs working

3:46 3:38 3:30 3:32

then a longer warm down

Thursday Aug 2, 2012 #

running hills 57:05 [3] 11.0 km (5:11 / km) +450m 4:18 / km
shoes: Infinity Lite

Ran up to the Bolck house as it was a loverly day

Wednesday Aug 1, 2012 #

6 PM

running 45:45 [3] 10.0 km (4:35 / km)
shoes: Infinity Lite

Easy Boshoff, now since Boshoff isn't really 10km I normally run a lap on the road or the field to get Mr Garmin to 10km but we are now training for Otter and we need stairs, so it was 10 laps of the stair at the club to take it to 10km

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