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Training Log Archive: Coach.dion

In the 31 days ending Mar 31, 2014:

activity	#	time	miles		km		+m
running	32	36:28:18	273.15	(8:01)	439.6	(4:59)	8600
cycling	2	6:51:17	85.13	(12.4/h)	137.0	(20.0/h)	1500
Total	34	43:19:35	358.28	(7:15)	576.6	(4:31)	10100

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Monday Mar 31, 2014 #

5 PM

running 49:15 [3] 11.0 km (4:29 / km)
shoes: New Balance MT10

Loop down to Ronderbosch

Sunday Mar 30, 2014 #

6 AM

running race 1:58:43 [4] 30.0 km (3:57 / km)
shoes: NB 10v2

Tygerberg 30km race, ran most with Eddie
19:29 19:00 20:57
19:36 20:15 19:23

27th and 9th 40+!!!

Saturday Mar 29, 2014 #

8 AM

running long 1:48:51 [3] 16.0 km (6:48 / km) +750m 5:31 / km
shoes: New Balance MT10

Ran from home, up Green belts Cecelia and the Nursary
Up Nursary 16:52 (that's ok)
down 15:22 (thats slow)
back home.

Friday Mar 28, 2014 #

5 AM

running warm up/down 24:22 [2] 5.0 km (4:52 / km)
shoes: New Balance MT10

MORNING RUN LOOP LOWER CONTRANTIA

Thursday Mar 27, 2014 #

5 PM

running warm up/down 24:01 [2] 5.0 km (4:48 / km)
shoes: New Balance MT10

warmup subway to Rhodes

running hills 27:13 [5] 6.0 km (4:32 / km) +350m 3:31 / km
shoes: New Balance MT10

HILLS TO TOP AT R/MEM

7 X 2:08-2:04

Wednesday Mar 26, 2014 #

running long 1:32:46 [3] 15.0 km (6:11 / km) +950m 4:42 / km
shoes: New Balance MT10

took a couple of guys on the oceans trail run, well most of Devils peak loop.

Tuesday Mar 25, 2014 #

6 PM

running warm up/down 35:53 [3] 7.5 km (4:47 / km)
shoes: 5 Finger test pair

Warm-up to Boshof and warm down back to club

running intervals 27:57 [4] 8.0 km (3:30 / km)
shoes: 5 Finger test pair

4 x 2km on Boshoff, road wet and slippery...
1 7:02.7
2 7:00.4
3 6:58.2
4 6:56.5

Monday Mar 24, 2014 #

5 PM

running 48:50 [3] 11.0 km (4:26 / km)
shoes: 5 Finger test pair

10km on the road, then a little on the track, in the rain... 6 x 100m 17-19

Sunday Mar 23, 2014 #

12 PM

running long 2:07:37 [4] 27.0 km (4:44 / km)
shoes: 5 Finger test pair

Loop bergvliet, Penny lane - Main, up past Ou Kaapse, then home.
went well till 14km then it was hard work.

Saturday Mar 22, 2014 #

8 AM

running long 1:13:47 [3] 15.0 km (4:55 / km) +280m 4:30 / km
shoes: 5 Finger test pair

up from Wynberg to Bishops Court, loop.
Top Gate Spilhouse home

Friday Mar 21, 2014 #

8 AM

running long 2:33:38 [4] 20.0 km (7:41 / km) +1000m 6:09 / km
shoes: New Balance MT10

from the Nek up the road, then Smutts track to Maclears.

Platterklip, then Valley of the Red Gods back

legs heavy was slow...

Thursday Mar 20, 2014 #

6 PM

running hills 1:08:04 [4] 14.5 km (4:42 / km) +400m 4:08 / km
shoes: New Balance MT10

Block house
hill 7:04 2:41 up ok

then loop in Newlands forest

Wednesday Mar 19, 2014 #

6 PM

running 27:40 [2] 6.1 km (4:32 / km)
shoes: New Balance MT10

INTO FOREST OUT AT SUBWAY

Tuesday Mar 18, 2014 #

5 PM

running warm up/down 24:18 [2] 5.0 km (4:52 / km)
shoes: New Balance MT10

Warmup to subway

running race 3:22 [4] 1.0 km (3:22 / km)
shoes: New Balance MT10

TT on the track
didn't got to hard ofter the weekend, went through 500in 1m45 so 2nd half was 1m37

Monday Mar 17, 2014 #

5 PM

running 31:07 [2] 6.1 km (5:06 / km)
shoes: New Balance MT10

Short loop into forest out at forest station and back to club

Sunday Mar 16, 2014 #

8 AM

running race 1:41:14 [5] 21.1 km (4:48 / km) +590m 4:13 / km
shoes: 1010v2

African X day 3 with Chad

Saturday Mar 15, 2014 #

8 AM

running race 3:09:29 [5] 35.5 km (5:20 / km) +1040m 4:39 / km
shoes: 1010v2

African X day 2 with Chad

Friday Mar 14, 2014 #

8 AM

running race 2:29:05 [5] 32.8 km (4:33 / km) +840m 4:02 / km
shoes: 1010v2

African X Day 1 with Chad Gordon

Thursday Mar 13, 2014 #

8 AM

running 24:00 [2] 5.0 km (4:48 / km)
shoes: NB Trail 00

from home out and back Boundary

Wednesday Mar 12, 2014 #

6 PM

running 29:18 [2] 5.8 km (5:03 / km)
shoes: New Balance MT10

Froom Club into forest and out at subway, back to club.

Tuesday Mar 11, 2014 #

5 PM

running warm up/down 23:53 [2] 5.0 km (4:47 / km)
shoes: New Balance MT10

warmup to Subway from hill, didn't do hills I am tapering, but did time them...

Monday Mar 10, 2014 #

5 PM

running warm up/down 23:41 [2] 5.0 km (4:44 / km)
shoes: New Balance MT10

on the track easy

Sunday Mar 9, 2014 #

7 AM

cycling warm up/down 39:57 [2] 15.0 km (22.5 kph)

CYCLED TO TOWN
alone on the tandem wind behind me

cycling race 5:15:16 [4] 109.0 km (20.7 kph) +1500m

Argus with Dawn
It was windy in places, but not to bad

Maybe next year I'll train a bit, this 5 hours on the bike is a long time....
that is 18 down

2 PM

cycling 56:04 [2] 13.0 km (13.9 kph)

Cycled home alone into the wind, it wasn't nice... so I stopped and ran!!!!

3 PM

running 16:17 [2] 3.0 km (5:26 / km)
shoes: Five Finger KSO Black

stopped my ride home, hopped of the bike and ran pushing the bike, I needed a run and didn't see myself running from home, so 3km up from Claremont to home...

Saturday Mar 8, 2014 #

6 AM

running 10:28 [3] 2.0 km (5:14 / km)
shoes: 5 Finger test pair

Warmup to VOB for the race

running race 55:03 [4] 15.0 km (3:40 / km)
shoes: 5 Finger test pair

VOB 15km race
18:06 17:49 19:06
yes I slowed in the last 5, but it has a couple of hills and I was running faster but my calf twinged, so I slowed, didn't want an injury a week before African X

Friday Mar 7, 2014 #

5 AM

running 28:49 [2] 6.0 km (4:48 / km)
shoes: NB Trail 00

Easy morning run, up through lower Constantia, down Kendal, Boundary Home.

Thursday Mar 6, 2014 #

5 PM

running warm up/down 17:50 [2] 3.5 km (5:06 / km)
shoes: New Balance MT10

Warmup subway to R/Mem hill

6 PM

running hills 23:41 [4] 5.5 km (4:18 / km) +300m 3:23 / km
shoes: New Balance MT10

6 x hills to top
up 02:14.2 02:09.9 02:07.8 02:11.8 02:08.7 02:13.1
down 01:48.3 01:49.6 01:43.5 01:43.2 01:41.9 01:49.7

running warm up/down 8:15 [2] 1.8 km (4:35 / km)
shoes: New Balance MT10

warm down back to the club along Rugby road.

Wednesday Mar 5, 2014 #

5 PM

running 1:04:18 [3] 13.5 km (4:46 / km) +700m 3:47 / km
shoes: new 1010

jacks loop, then the loop to R/mem to lengthen the run, did work the hill a bit...

Tuesday Mar 4, 2014 #

5 PM

running warm up/down 33:10 [2] 7.0 km (4:44 / km)
shoes: 5 Finger test pair

warm up to subway and 2km warm down on the track

running race 10:25 [4] 3.0 km (3:28 / km)
shoes: 5 Finger test pair

track TT at the club on the grass track in the wind

Monday Mar 3, 2014 #

5 PM

running warm up/down 33:00 [2] 7.0 km (4:43 / km)
shoes: New Balance MT10

WARMUP TO LIGHTS

running intervals 8:02 [3] 2.5 km (3:13 / km)
shoes: New Balance MT10

EASY SESSION:
500 1;45
400 1:20
2 X 300 in 57
3 X 200 in 36
4 x 100 fast 16-17 sec

running 2:41 [3] 0.5 km (5:22 / km)
shoes: New Balance MT10

warm down, need to stop being so lazy

Sunday Mar 2, 2014 #

6 AM

running race 1:23:11 [4] 21.1 km (3:57 / km) +200m 3:46 / km
shoes: Inov-8

Milkwood Half, ran with Warren (Richard and Byron half way)
20:34 38:35 24:01
very wind coming back, thanks to Warren for pulling me into 2nd 40+ place, we finished 8th and 9th...

Saturday Mar 1, 2014 #

7 AM

running long 3:05:04 [4] 28.8 km (6:26 / km) +1200m 5:19 / km
shoes: 1010v2

Ran with my African X partner from UCT to Kloof Nek through Deer Park. 54:11
Pipe track to Kasteels 18:20
up Kasteels 21:32
then it was through the aquaduct, to Nursery, down and back to UCT

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