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Training Log Archive: Coach.dion

In the 31 days ending Oct 31, 2012:

activity

time

miles

running

30:58:15

236.56

(7:51)

380.7

(4:53)

6569

cycling

3:11:45

29.52

(9.2/h)

47.5

(14.9/h)

Total

34:10:00

266.07

(7:42)

428.2

(4:47)

6569

5:09

0:00

» now

Wednesday Oct 31, 2012 #

6 PM

running warm up/down 4:38 [2] 1.0 km (4:38 / km)
shoes: Inov-8

warmup on the field at Old Mutal

running race 35:59 [4] 10.0 km (3:36 / km)
shoes: Inov-8

10km race from Old Mutual

Didn't race, but ran with a couple of the boys to help them take a crack at 36... one guys finished just ahead of me and one missed it by 15 sec...

03:29 03:26 03:36 03:31 03:24
03:41 03:33 03:38 03:38 03:27
00:32 Ms 310 called it 10.16km

Tuesday Oct 30, 2012 #

5 AM

running 35:16 [2] 7.4 km (4:46 / km)
shoes: Five Finger KSO Black

Morning Loop Peter Cloete with Dawn!!! ok she was on the bike

5 PM

running long 1:07:10 [3] 15.0 km (4:29 / km) +140m 4:17 / km
shoes: Infinity Lite

Ran from home to the club along the Main Rd 32:50
was at the club about 14 min!
ran home bad alone the Main Rd 35:20

Monday Oct 29, 2012 #

5 PM

running warm up/down 25:52 [2] 7.3 km (3:33 / km)
shoes: NB Trail 00

5km warmup to Subway and 2.3km warm down on the track.

running intervals 12:34 [5] 4.0 km (3:09 / km)
shoes: NB Trail 00

track windy 60 sec rest

10 x 400m

75 76 74 75 75
74 74 74 76 74

Sunday Oct 28, 2012 #

running long 2:13:08 [4] 22.5 km (5:55 / km) +750m 5:04 / km
shoes: NB Trail sponsor

Ran from UCT with a couple of the boys on the gravel road through Deer Park to Kloof corner.
Up to the Contor parth.
Back to UCT...

Saturday Oct 27, 2012 #

6 AM

running warm up/down 42:16 [3] 9.1 km (4:39 / km)
shoes: Montrail Rock Ridge

ran with Stef to the start of the race

running race 1:01:12 [4] 15.0 km (4:05 / km) +220m 3:48 / km
shoes: Montrail Rock Ridge

Tokia Forest 15, it was hard work to run any faster, I could keep going, but speed was just not there.

Split time Elev. chg.
03:52 -5
04:07 22
04:27 48
04:35 51
04:35 43
04:07 7
04:29 48
03:52 11
03:53 11
04:02 9
03:43 -35
03:49 -17
03:25 -64
03:27 -56
03:33 -49
01:08 -10 Ms 310 called it 15.3km

only the 4th time I've been over an hours.

running 38:32 [2] 8.5 km (4:32 / km)
shoes: Montrail Rock Ridge

was really tired running back but had to keep moving with Stef, and make it home

Friday Oct 26, 2012 #

running 22:23 [2] 5.0 km (4:29 / km)
shoes: montrail Streak grey

Little run around the block

Thursday Oct 25, 2012 #

5 PM

running warm up/down 41:33 [2] 9.0 km (4:37 / km)
shoes: NB Trail 00

warmup to Boshoff and warm down with a loop

maybe a little shorter than 9km and the session was longer than 5km, but how really knows?

running hills 18:15 [5] 5.0 km (3:39 / km) +70m 3:25 / km
shoes: NB Trail 00

Boshoff climbs a bit over the last 500m, so that's what we did...
500m at marathon pace (about 2:00)
then down fastish (1:40-1:42) good leg turn over

turned into a good session

Wednesday Oct 24, 2012 #

running long 1:08:42 [3] 15.0 km (4:35 / km) +240m 4:14 / km
shoes: Infinity Lite

1km on the track with James frazer, then into the forestup the big hill to Kirstenbosch, out at bottom gate and back on the road, with a little loop[ at the end to make it 15km

Tuesday Oct 23, 2012 #

5 PM

running intervals 1:03:22 [5] 15.4 km (4:07 / km)
shoes: NB Trail 00

3km to R/Bosch, then 3 x 10min hard on the fields, with 2min easy between reps... before the 3km run back to the club

Monday Oct 22, 2012 #

5 PM

running 51:55 [3] 11.0 km (4:43 / km) +180m 4:22 / km
shoes: Infinity Lite

Jack's loop in the forest and 1km in 3:53 on the track

Sunday Oct 21, 2012 #

6 AM

cycling 2:11:00 [4] 26.5 km (12.1 kph)

Cycled to club and was lead bike for the Grape run, it was fun...

11 AM

running 58:53 [3] 12.5 km (4:43 / km) +200m 4:22 / km
shoes: Infinity Lite

Ran with roger upp GB loop to Cecelia and back GB

Saturday Oct 20, 2012 #

running race 34:50 [5] 10.0 km (3:29 / km)
shoes: Inov-8

Blue Down Race to the Vineyards
03:27 03:28 03:29 03:30 03:32 17;50 at the 5km board, top of the hill
03:26 03:13 03:18 03:16 03:22
00:44 Ms 310 (my new garmin called it 10.24)

21st and 2nd 40+

Friday Oct 19, 2012 #

5 AM

running 32:16 [3] 7.4 km (4:22 / km)
shoes: Five Finger KSO Black

Morning run Peter Cloete loop, it was cold and I ended up running a little quicker then normal

Thursday Oct 18, 2012 #

5 PM

running 50:31 [3] 11.1 km (4:33 / km)
shoes: Infinity Lite

easy Boshoff loop and 1km 3:23 on the track as a warm down!!!

Wednesday Oct 17, 2012 #

5 PM

running long 1:02:49 [3] 14.0 km (4:29 / km) +260m 4:06 / km
shoes: Infinity Lite

from the club up Eden over foot bridge and back through B'court.

Tuesday Oct 16, 2012 #

2 PM

running hills 47:11 [3] 10.4 km (4:32 / km) +180m 4:11 / km
shoes: NB310

Let the training for Winelands marathon start...

OK I wasn't running hard, I was still on holiday and decided to train with on of Dawn's friends so I took her for a hill session:
500m up (not a steep hill) at her marathon pace,
500m down fast (well 10km pace) no rest in the heat of the day

then a loop home.

6 PM

cycling 39:45 [2] 15.0 km (22.6 kph)

Cycled to the club and back

Monday Oct 15, 2012 #

10 AM

running 24:48 [2] 5.1 km (4:52 / km) +64m 4:35 / km
shoes: NB310

Vleesbaai, easy run around the town, I think I ran on almost every road!!!

6 PM

cycling 21:00 [2] 6.0 km (17.1 kph)

Short ride to check the bike!!!

Sunday Oct 14, 2012 #

9 AM

running 18:56 [2] 4.0 km (4:44 / km)
shoes: NB310

ran to the beach (Robberg Beach Plet) to meet Dawn

Saturday Oct 13, 2012 #

6 AM

running race 5:09:16 [5] 42.0 km (7:22 / km) +2600m 5:37 / km
shoes: NB310

Otter trail (Retto)

The race was run from the finish to the start... I went well till about half way, then I gues I've been lazy in my training at all the climbs in the 2nd half really slowed me down feel I should have been 10-30min faster!!! last 15-20min in the last 15km!!!

Friday Oct 12, 2012 #

12 PM

running race 22:35 [4] 4.0 km (5:39 / km) +250m 4:18 / km
shoes: NB310

Prologue for Otter 2012

Ran OK didn't kill myself and finished in 18th place only needed a top 25 to be in the race!!!

It was stunning running the trails at Storms River

Thursday Oct 11, 2012 #

9 AM

running 19:02 [2] 4.0 km (4:46 / km)
shoes: NB310

Vleesbaai too the beach, out and back on the beach

Wednesday Oct 10, 2012 #

8 AM

running 44:28 [3] 10.0 km (4:27 / km)
shoes: Infinity Lite

loop to Silverhurst and back home

Tuesday Oct 9, 2012 #

5 AM

running 39:11 [3] 8.5 km (4:37 / km) +200m 4:07 / km
shoes: Infinity Lite

Morning Run up past Wynberg park, foot bridge home.

Monday Oct 8, 2012 #

5 PM

running 51:00 [3] 10.0 km (5:06 / km) +300m 4:26 / km
shoes: Infinity Lite

EASY JACKS LOOP

Sunday Oct 7, 2012 #

8 AM

running 42:30 [3] 9.1 km (4:40 / km)
shoes: NB310

Loop in Constantia, Pedlars and up Silverhurst.

Saturday Oct 6, 2012 #

2 PM

running 46:58 [3] 10.6 km (4:26 / km)
shoes: Infinity Lite

ran home from lunch in Tokai

Friday Oct 5, 2012 #

6 PM

running 21:28 [2] 5.0 km (4:18 / km)
shoes: Five Finger KSO Black

ran home after walking the dogs, basicly down hill the whole way...

Thursday Oct 4, 2012 #

5 PM

running warm up/down 36:47 [2] 5.7 km (6:27 / km)
shoes: Infinity Lite

warmup subway and back to R/Mem hill

warm down back to club past rugby fields.

running hills 18:29 [5] 4.5 km (4:06 / km) +135m 3:34 / km
shoes: Infinity Lite

10 x hills to speed bump

Wednesday Oct 3, 2012 #

5 PM

running 57:13 [3] 12.0 km (4:46 / km) +280m 4:16 / km
shoes: Infinity Lite

Forest to Kirstenbosch, out bottom gate and back on the road.

came back a little quicker 4:10, yes is down hill, but it's about the leg turn over.

Tuesday Oct 2, 2012 #

5 PM

running warm up/down 23:55 [2] 5.0 km (4:47 / km)
shoes: NB Trail 00

warm up to subway

running intervals 16:12 [5] 5.0 km (3:14 / km)
shoes: NB Trail 00

on the track; 800m 30 sec 200m 90sec x 5

2:39 34s
2:35 33s
2:34 33s
2:37 33s
2:56 33s backed off in this one, but still raced the 200m.

Monday Oct 1, 2012 #

5 PM

running hills 56:10 [4] 10.6 km (5:18 / km) +500m 4:17 / km
shoes: Infinity Lite

From the club up to the Block House, did have a couple of run backs for the slower guys, I was taking it easy, that said I did 'run' the hills...
long hill: 6:52 and 2:36 which is OK

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