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Training Log Archive: Coach.dion

In the 31 days ending Dec 31, 2013:

activity # timemileskm+m
  running34 38:10:54 253.52(9:02) 408.0(5:37) 7920
  cycling1 2:00:53 22.06(10.9/h) 35.5(17.6/h)
  Total35 40:11:47 275.58(8:45) 443.5(5:26) 7920

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Tuesday Dec 31, 2013 #

5 AM

cycling 2:00:53 [2] 35.5 km (17.6 kph)

Cycled wih Dawn (single bikes) to Fishhoek and back with a loop to Tokai
9 AM

running warm up/down 19:09 [2] 4.0 km (4:47 / km)
shoes: Inov-8

Warmup for a little session at VOB

running intervals 17:13 [4] 4.0 km (4:18 / km)
shoes: Inov-8

10 x 200m fast (39-40sec) slow (60-68sec) just to stretch the legs out. so 20 in total

The field is very heavy at VOB
6 PM

running race 40:09 [2] 8.0 km (5:01 / km)
shoes: Inov-8

Runners Memorial, ran with Dawn

Monday Dec 30, 2013 #

6 AM

running long 3:08:56 [4] 27.3 km (6:55 / km) +1150m 5:43 / km
shoes: 1010v2

Ran from the Nel with Eddie:
Up Vlakkenburg, Manganeeze Mines, Blackburn, Noorthook Peak, Dam (for a swim) Level 6 the back over Vlakkenburg!

Sunday Dec 29, 2013 #

6 AM

running long 1:50:00 [4] 18.0 km (6:07 / km) +550m 5:18 / km
shoes: New Balance MT10

Was at Houw Hoek Inn for a wedding, so went for a run in the morning with a friend

Saturday Dec 28, 2013 #

7 AM

running long 1:22:12 [4] 17.5 km (4:42 / km)
shoes: 5 Finger test pair

LOOP FROM HOME ON THE ROAD, DID PUT IN A 3KM tt IN 10:56

Friday Dec 27, 2013 #

running 30:09 [2] 6.3 km (4:47 / km)
shoes: 5 Finger test pair

I do take easy days while on holiday...

Thursday Dec 26, 2013 #

running long 1:28:36 [3] 16.0 km (5:32 / km) +750m 4:29 / km
shoes: New Balance MT10

From the Nek up round the Dams, another perfect morning and with the Dams having lots of water... I was in for a little swim before heading down.

Wednesday Dec 25, 2013 #

7 AM

running long 1:51:47 [4] 16.0 km (6:59 / km) +750m 5:40 / km
shoes: NB 1010

Ran from home up through the Green Belts to Cecelia
Up Nursary 18:47 it was already hot...
Down 13:55
and back home in time for Church

Tuesday Dec 24, 2013 #

5 AM

running warm up/down 5:56 [2] 1.1 km (5:24 / km)
shoes: 5 Finger test pair

Warmup to hill and warm down home

running hills 33:16 [5] 8.0 km (4:10 / km) +200m 3:42 / km
shoes: 5 Finger test pair

HIlls Bower road, 10 x 400m climb about 15-25m
1st one 1:49 up, then 1:43-1:35
downs +_ 1:40

Monday Dec 23, 2013 #

5 PM

running 50:23 [3] 10.2 km (4:56 / km)
shoes: New Balance MT10

Last run from the club for the year, Jacks loop

Sunday Dec 22, 2013 #

8 AM

running 54:54 [3] 11.5 km (4:46 / km)
shoes: New Balance MT10

Strawberry Lane loop from home

Saturday Dec 21, 2013 #

7 AM

running long 2:20:34 [3] 22.2 km (6:20 / km) +750m 5:25 / km
shoes: 1010v2

With Eddie and Katya from UCT little loop on Devils and then a loop in the forest.

Friday Dec 20, 2013 #

5 AM

running 29:17 [3] 6.1 km (4:48 / km)
shoes: New Balance MT10

Turned my 5km run into ta 6km run!!!

Thursday Dec 19, 2013 #

5 PM

running 1:22:05 [3] 17.5 km (4:41 / km)
shoes: New Balance MT10

Ran from home to the club 7.5km 33:43
easy Boshoff with the guys 10km 48:22

Wednesday Dec 18, 2013 #

6 PM

running race 38:40 [3] 10.0 km (3:52 / km)
shoes: New Balance MT10

Sundowner 10km at the waterfront
ran with a friend, 19:00 at 5, but he started to slow and fell off the pace at 7km...

Tuesday Dec 17, 2013 #

5 PM

running 52:19 [3] 10.1 km (5:11 / km)
shoes: New Balance MT10

Jack loop

Monday Dec 16, 2013 #

6 AM

running long 1:52:14 [3] 14.4 km (7:48 / km) +600m 6:27 / km
shoes: 1010v2

easy run up over Vlakenberg
then out and back on level 6 Tokai
then back over Vlakenberg

Sunday Dec 15, 2013 #

5 PM

running 44:49 [3] 10.0 km (4:29 / km)
shoes: Inov-8

little run from home though Constantia
last 2 km tempo (3:54, 3:54)

Saturday Dec 14, 2013 #

12 PM

running long 1:47:51 [4] 16.0 km (6:44 / km) +700m 5:32 / km
shoes: 5 Finger test pair

From home up the GB to Cecelia, then to Nursary 38:24
up 17:45
back the same way
down 13:59
through GB 37:42

Friday Dec 13, 2013 #

5 AM

running 34:58 [3] 7.3 km (4:47 / km)
shoes: Five Finger KSO Black

Morning Run with Dawn in the green belt

Thursday Dec 12, 2013 #

5 PM

running hills 54:36 [4] 10.5 km (5:12 / km) +260m 4:38 / km
shoes: New Balance MT10

Short warmup to the Dawn at UCT...
12 x steep hill
loop to R/Mem and back to UCT

Wednesday Dec 11, 2013 #

5 PM

running warm up/down 21:09 [2] 4.5 km (4:42 / km)
shoes: NB 10v2

3km warmup
1.5km run back for Dawn
6 PM

running race 35:10 [5] 10.0 km (3:31 / km)
shoes: NB 10v2

Pollsmoor 10km race
3:20
3:27
3:22
3:37
3:35 17:24
3:40
3:32
3:33
3:31
3:27 35:10

Tuesday Dec 10, 2013 #

5 PM

running 50:50 [3] 11.0 km (4:37 / km)
shoes: New Balance MT10

Easy Boshoff, and then 1km on the track 3:29 should have been easier!!!

Monday Dec 9, 2013 #

5 PM

running warm up/down 28:55 [2] 6.0 km (4:49 / km)
shoes: 5 Finger test pair

5km warm up and 1km warm down for the track session
6 PM

running intervals 8:51 [5] 3.0 km (2:57 / km)
shoes: 5 Finger test pair

10 x 300m with +_ 90sec rest 55-5, mostly 52 and 53

Sunday Dec 8, 2013 #

7 AM

running 1:00:39 [3] 13.3 km (4:34 / km)
shoes: 5 Finger test pair

Easy loop to past Wynberg park to B/Court and top Gate, home on Splihouse.

Saturday Dec 7, 2013 #

7 AM

running long 2:12:49 [3] 21.0 km (6:19 / km) +560m 5:35 / km
shoes: New Balance MT10

Ran from Kloof Nek, Gravel roads to Oceans Trail route, up and over Tafelberg Rd. Single Track around Devils, contour back above the cable station before turning down toKloof corner and then on for a loop around Lion's Head.

Friday Dec 6, 2013 #

5 AM

running 33:32 [2] 7.4 km (4:32 / km)
shoes: Five Finger KSO Black

Easy morning run

Thursday Dec 5, 2013 #

running hills 52:08 [4] 10.0 km (5:13 / km) +250m 4:38 / km
shoes: New Balance MT10

11 x short steep hills at the Dam, then a loop up around R/Mem.

Wednesday Dec 4, 2013 #

running long 3:07:35 [3] 20.6 km (9:06 / km) +1200m 7:03 / km
shoes: New Balance MT10

From the Nek Contour path up Newlands, up Ledgers, Smuts track back...

Tuesday Dec 3, 2013 #

5 PM

running long 1:17:28 [3] 16.6 km (4:40 / km)
shoes: 5 Finger test pair

From the club loop in B/Court

Monday Dec 2, 2013 #

7 AM

running 22:25 [2] 4.5 km (4:59 / km)
shoes: New Balance MT10

Short loop in Cedarberg

Sunday Dec 1, 2013 #

7 AM

running 49:20 [3] 8.1 km (6:05 / km) +200m 5:25 / km
shoes: New Balance MT10

LITTLE LOOP IN THE CEDARBERG

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