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Training Log Archive: Coach.dion

In the 31 days ending May 31, 2014:

activity

time

miles

running

23:32:44

152.93

(9:14)

246.11

(5:44)

6790

cycling

2:17:48

40.64

(17.7/h)

65.4

(28.5/h)

Skipping

1:31:40

Stairs

15:00

Total

27:37:12

193.56

311.51

6790

4:16

0:00

» now

Saturday May 31, 2014 #

12 PM

running warm up/down 17:35 [2] 4.0 km (4:24 / km)
shoes: New Balance MT10

Little loop from home, joined Dawn for a couple of km reps 4:37 and 3:59...

cycling 1:00:00 [3] 30.0 km (30.0 kph)

OK I was on the indoor trainer and didn't go anywhere... but it was a good ride

Friday May 30, 2014 #

5 AM

running 17:07 [2] 3.5 km (4:53 / km)
shoes: Inov-8

easy morning loop, did run up a little hill, maybe I can run a couple of easy hills?

Thursday May 29, 2014 #

5 PM

running 14:17 [2] 3.0 km (4:46 / km)
shoes: New Balance MT10

easy on the track

Skipping 11:00 [2]

11 min while the guys did race pace 1000's for saturday's 10... about 1500 jumps

Wednesday May 28, 2014 #

1 PM

Stairs 15:00 [2]

took it easy at the office lunch time, 18 floor up and down... twice!

5 PM

running warm up/down 20:56 [2] 4.5 km (4:39 / km)
shoes: New Balance MT10

on the track, all easy, but was timing Lee, so was running the 600's ahead of her and she would catch me with 200 to go, it kept her going... the other guys had done the session yesterday

Tuesday May 27, 2014 #

5 PM

running warm up/down 14:14 [2] 3.0 km (4:45 / km)
shoes: New Balance MT10

on the track

cycling 20:00 [3] 10.0 km (30.0 kph)

OK I didn't really cover any distance as I was on the indoor trainer, but I kept the cadence at 75-85

Monday May 26, 2014 #

6 PM

running warm up/down 14:08 [2] 3.0 km (4:43 / km)
shoes: New Balance MT10

3km on the track

Skipping 11:00 [3]

skipping at the club about 11min aznd about 1500 jumps

Sunday May 25, 2014 #

8 AM

running warm up/down 21:26 [2] 4.0 km (5:22 / km)
shoes: Five Finger KSO Black

Easy loop from home

3 PM

Skipping 10:00 [3]

AT HOME, 2 BLOCKS OF 5MIN

4 PM

cycling 57:48 [3] 25.4 km (26.4 kph)

the sun was still out, so I went for a cycle down the main road and back with a loop by Strawberry lane...

Saturday May 24, 2014 #

12 PM

running warm up/down 14:33 [3] 3.0 km (4:51 / km)
shoes: Five Finger KSO Black

little look from home

Friday May 23, 2014 #

8 AM

running 21:03 [2] 4.0 km (5:16 / km)
shoes: Five Finger KSO Black

Easy round the block

Thursday May 22, 2014 #

4 AM

running warm up/down 15:20 [2] 3.0 km (5:07 / km)
shoes: NB Trail 00

short out and back run before jetting of to Pretoria...

Wednesday May 21, 2014 #

6 PM

running warm up/down 15:32 [2] 3.0 km (5:11 / km)

Easy on the track

Skipping 10:00 [3]

10min skipping about 1300 jumps

Tuesday May 20, 2014 #

6 PM

running warm up/down 14:23 [2] 3.0 km (4:48 / km)
shoes: New Balance MT10

3km on the track

Skipping 10:00 [3]

just 10min about 1300 jumps

Monday May 19, 2014 #

5 PM

running warm up/down 15:17 [2] 3.0 km (5:06 / km)
shoes: New Balance MT10

On the track

the start of a real rest week...

Skipping 10:00 [3]

wasn't counrting and I wasn't timing, but I was out there for almost 15 min so I guess I was jumping for about 10 min. would guess it's 1300 jumps

Sunday May 18, 2014 #

7 AM

running race 3:32:03 [5] 26.0 km (8:09 / km) +2145m 5:46 / km
shoes: 1010v2

HMC

Helderberg mountain race, OMG is is not the the lovers of track... while I was up there on the 1st climb... I can'r decend and I'm not really into scrambling, so I lost a lot of time on the leader who broke the record and dipped 3 hours. Was happy with my 3h30, but know I can go 15 min faster..

was about 10th and first old man

Saturday May 17, 2014 #

9 AM

running warm up/down 19:55 [2] 4.0 km (4:59 / km)
shoes: NB Trail 00

Ran from home around the block

Friday May 16, 2014 #

5 AM

running 19:36 [2] 4.0 km (4:54 / km)
shoes: New Balance MT10

Morning run round the block

Thursday May 15, 2014 #

5 PM

running warm up/down 26:08 [3] 5.0 km (5:14 / km)
shoes: New Balance MT10

warmup in the rain, left the guys to run hills...

Skipping 15:00 [3]

Skipping again time a guess and the jumps, again about 2000

Wednesday May 14, 2014 #

5 PM

running warm up/down 24:08 [3] 5.0 km (4:50 / km)
shoes: Inov-8

warm up to subway

Skipping 14:40 [3]

Skipped while 2 of my guys (ok 1 was a girl) did yesterdays session.

so it was 4 x 3:40 about 500 jumps at a time

2000 jumps

Tuesday May 13, 2014 #

5 PM

running warm up/down 24:07 [3] 5.0 km (4:49 / km)
shoes: New Balance MT10

warm up to subway

6 PM

running intervals 18:27 [4] 5.0 km (3:41 / km)
shoes: New Balance MT10

5 x 1000m on the track
since I'm a bit injured, i was running the session without pain!!!

3:38 3:41 3:39 3:41 3:47

Monday May 12, 2014 #

5 PM

running 46:22 [3] 10.0 km (4:38 / km)
shoes: Inov-8

Boshoff loop, back along the river from the park.

Sunday May 11, 2014 #

4 PM

running 53:16 [3] 11.5 km (4:38 / km)
shoes: 5 Finger test pair

Loop into Constantia

Saturday May 10, 2014 #

7 AM

running race 49:23 [5] 10.0 km (4:56 / km) +750m 3:35 / km
shoes: 1010v2

Mast Challenge
up to tar 23:47 (started 250m up at 2nd gate)
up Tar 25:35 happy with that...

Up I lost 30sec on the guy who came 2nd on the gravel, and while I closed it to 10sec that wasn't enough... AJ was far ahead with 46:38

running warm up/down 1:26:22 [3] 13.5 km (6:24 / km) +300m 5:45 / km
shoes: 1010v2

didn't go straight down....

Friday May 9, 2014 #

5 PM

running 24:32 [2] 5.0 km (4:54 / km)
shoes: 5 Finger test pair

Easy loop from home, didn't run in the morning so it was an evening run... around past Langes house

Thursday May 8, 2014 #

5 PM

running 26:13 [2] 5.5 km (4:46 / km)
shoes: New Balance MT10

warm up to Subway and back to Rose Garden for hills, also the warm down after the session.

6 PM

running hills 10:21 [5] 2.0 km (5:11 / km) +85m 4:16 / km
shoes: New Balance MT10

5 x fast hill half way up (about 50sec up) hill about 200m long

Wednesday May 7, 2014 #

7 AM

running long 2:11:07 [3] 18.2 km (7:12 / km) +1050m 5:35 / km
shoes: MT 10 V2

Before Voting...

with Ake up GB to Nursary up 18:05
Then left to Overseeers house and down on the MTTT route, never been on that trail before...

Tuesday May 6, 2014 #

5 PM

running warm up/down 23:54 [2] 5.0 km (4:47 / km)
shoes: New Balance MT10

WARMUP TO SUBWAY

6 PM

running intervals 5:25 [4] 1.0 mi (5:25 / mi)
shoes: New Balance MT10

1 MILE tt

running intervals 5:19 [4] 1.6 km (3:19 / km)
shoes: New Balance MT10

2 X 800M 2:38 2:41

running intervals 3:30 [3] 1.0 km (3:30 / km)
shoes: New Balance MT10

1KM TRACK
should have been 2km at 10km pace

Monday May 5, 2014 #

5 PM

running 48:08 [3] 10.0 km (4:49 / km)
shoes: New Balance MT10

Boshoff loop

Sunday May 4, 2014 #

7 AM

running race 4:16:53 [5] 36.2 km (7:06 / km) +2460m 5:18 / km
shoes: 1010v2

JMC race

didn't go well, was running ok till about 2 hours... then I couldn't go hard anymore! so lost about 20-30min!

Saturday May 3, 2014 #

8 AM

running 23:47 [2] 5.0 km (4:45 / km)
shoes: Inov-8

From Home, around Richards house and home.

Friday May 2, 2014 #

5 AM

running 24:01 [2] 5.0 km (4:48 / km)
shoes: NB Trail 00

Morning loop down Boundary, Kendel, and back on main.

Thursday May 1, 2014 #

7 AM

running 33:56 [2] 7.0 km (4:51 / km)
shoes: New Balance MT10

Public holiday...

easy run from home, tapering for sunday's race!

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