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Training Log Archive: Coach.dion

In the 31 days ending Oct 31, 2014:

activity # timemileskm+m
  running35 29:05:53 206.17(8:28) 331.8(5:16) 5660
  cycling1 57:00 8.7(9.2/h) 14.0(14.7/h)
  Total36 30:02:53 214.87(8:23) 345.8(5:13) 5660

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Friday Oct 31, 2014 #

5 AM

running 30:12 [2] 6.3 km (4:48 / km)
shoes: Five Finger KSO Black

Morning loop started with a hill, but didn't feel like it, so headed round the block and home...

Thursday Oct 30, 2014 #

5 PM

running 52:19 [2] 11.0 km (4:45 / km)
shoes: NB 610

Loop down into Ronderbosch

Wednesday Oct 29, 2014 #

6 PM

running race 37:17 [5] 10.0 km (3:44 / km)
shoes: NB 10v2

Old Mutual 10km race
5km split 18:48 on the road

splits per garmin
3:41 3:41 3:46 3:44 3:35
3:35 3:32 3:42 3:39 3:32
0:50 for about 200m

Tuesday Oct 28, 2014 #

5 PM

running 46:10 [3] 10.0 km (4:37 / km)
shoes: New Balance MT10

boshoff loop

Monday Oct 27, 2014 #

5 PM

running warm up/down 24:06 [2] 5.0 km (4:49 / km)
shoes: NB 610

warmup to subway
6 PM

running intervals 16:11 [5] 5.0 km (3:14 / km)
shoes: NB 610

25 x 200m 30sec rest

00:39.9 00:40.9 00:39.5 00:40.2 00:38.6
00:39.2 00:38.6 00:39.8 00:38.8 00:39.4
00:38.8 00:39.1 00:38.2 00:39.4 00:38.1
00:39.1 00:37.4 00:38.6 00:38.2 00:39.3
00:38.9 00:37.7 00:37.2 00:38.8 00:37.3

6 sec faster than last week...

Sunday Oct 26, 2014 #

7 AM

running long 1:32:56 [3] 20.0 km (4:39 / km)
shoes: NB 10v2

Road flatish down to penny lane and VOB 15km race route back

Saturday Oct 25, 2014 #

6 AM

running long 2:03:14 [4] 15.4 km (8:00 / km) +1100m 5:54 / km
shoes: 1010v2

The day of the Ultra Trail Cape Town 100km

I wasn't racing but run up to watch and take a couple of pictures...

up the Nek 28:30 (don't know why that was slow was working hard!)
9:23 to Nursarey
5:37 to Skellie
23:44 to McClears 67:15, 10min off my best time! was it the weather? the heavier pack or lack of fitness?

ran a little of the top waited 30min for the runners to come through, chased some of them down...

Did a lot of walking later later on another part of the route.

Friday Oct 24, 2014 #

5 AM

running 24:57 [2] 5.2 km (4:48 / km)
shoes: Five Finger KSO Black

Morning loop up to Kendal, down to Old kendal and Boundary home.

Thursday Oct 23, 2014 #

5 PM

running warm up/down 35:18 [3] 7.5 km (4:42 / km)
shoes: NB 10v2

Warmup to Boshoff and warm down back.

running 33:15 [3] 9.0 km (3:42 / km)
shoes: NB 10v2

3 x 3km long rest maybe 2min

11:16
10:58
10:59

Wednesday Oct 22, 2014 #

5 AM

running 41:52 [3] 7.5 km (5:35 / km)
shoes: Five Finger KSO Black

morning loop with Dawn up to Ladies Mile round and back with a loop at the school
5 PM

running 56:08 [3] 10.1 km (5:33 / km)
shoes: MT 10 V2

Loop forest, on the middle paths!

Tuesday Oct 21, 2014 #

5 PM

running warm up/down 23:52 [2] 5.0 km (4:46 / km)
shoes: New Balance MT10

warmup to subway

running 16:17 [3] 5.0 km (3:15 / km)
shoes: New Balance MT10

25 x 200m with 30sec rest
00:40.7 00:39.4 00:38.9 00:39.8 00:39.3
00:39.9 00:39.2 00:40.0 00:38.4 00:39.2
00:39.2 00:39.3 00:38.9 00:39.4 00:39.1
00:39.4 00:38.5 00:39.3 00:38.8 00:39.4
00:38.3 00:38.4 00:38.1 00:39.2 00:37.7

Monday Oct 20, 2014 #

5 PM

running hills 58:29 [3] 11.0 km (5:19 / km) +430m 4:27 / km
shoes: NB 610

Woodcutters trail

Sunday Oct 19, 2014 #

6 AM

cycling 57:00 [2] 14.0 km (14.7 kph)

leaad cyclest in Grape run,
5 PM

running 51:17 [3] 11.0 km (4:40 / km) +100m 4:28 / km
shoes: New Balance MT10

loop around constantia

Saturday Oct 18, 2014 #

1 PM

running long 55:29 [4] 9.0 km (6:10 / km) +100m 5:50 / km
shoes: MT 10 V2

after hiking to Platterklip 4h30 with Dawn and friends from the UK, I ran back to fretch the car at Constantia Nek while they took the cable car down...

Friday Oct 17, 2014 #

8 AM

running 18:38 [2] 4.0 km (4:40 / km)
shoes: New Balance MT10

small loop towards langes house did pick up the pace for the one km

Thursday Oct 16, 2014 #

8 AM

running warm up/down 20:16 [2] 4.0 km (5:04 / km)
shoes: New Balance MT10

warmup to Ave Bordoux and little home...

running hills 23:55 [5] 5.0 km (4:47 / km) +250m 3:50 / km
shoes: New Balance MT10

7 x Avenue Bodoux hill
1:55-1:51
down 1:35

running tempo 11:48 [3] 3.0 km (3:56 / km)
shoes: New Balance MT10

3 km tempo home through the Green Belt

Wednesday Oct 15, 2014 #

5 PM

running hills 1:04:23 [3] 11.5 km (5:36 / km) +550m 4:31 / km
shoes: NB 610

Run up to the Bockhouse for Doc Richard's Birthday!

Tuesday Oct 14, 2014 #

5 PM

running warm up/down 24:22 [2] 5.0 km (4:52 / km)
shoes: NB 610

WARM UP TO SUBWAY

running intervals 16:21 [4] 5.0 km (3:16 / km)
shoes: NB 610

25 X 200m 30sec rest

00:40.7 00:39.7 00:39.9 00:39.5 00:38.6
00:39.8 00:40.1 00:40.2 00:39.2 00:39.7
00:39.2 00:39.2 00:38.6 00:39.5 00:39.0
00:39.5 00:38.5 00:38.8 00:39.0 00:39.3
00:38.2 00:38.6 00:38.8 00:39.1 00:38.5

mostly running with on pain...

Monday Oct 13, 2014 #

5 PM

running hills 57:55 [4] 10.9 km (5:19 / km) +450m 4:24 / km
shoes: New Balance MT10

Into forest, then right turn to R/Mem, up the big hill and around before heading back on the road.

Sunday Oct 12, 2014 #

5 PM

running 18:23 [3] 4.0 km (4:36 / km)
shoes: New Balance MT10

Just around the block had planned more, but...

Saturday Oct 11, 2014 #

7 AM

running long 3:28:19 [4] 25.7 km (8:06 / km) +1600m 6:11 / km
shoes: 1010v2

up the nek to the dams - easy
down into Orange Kloof
didn't find Hell gate so ran onto Myburghs
back table to the dams and then down

Friday Oct 10, 2014 #

5 AM

running 23:43 [2] 5.0 km (4:45 / km)
shoes: Five Finger KSO Black

Morning loop down boundry back on Main

Thursday Oct 9, 2014 #

5 PM

running warm up/down 24:15 [2] 5.0 km (4:51 / km)
shoes: New Balance MT10

warmup to subway

running intervals 11:27 [4] 3.0 km (3:49 / km)
shoes: New Balance MT10

3 x 1000m tempo

03:49.1
03:52.9
03:45.5

Wednesday Oct 8, 2014 #

5 PM

running 50:30 [3] 10.0 km (5:03 / km)
shoes: NB 610

Jacks loop with a different end and 4 x 50m not fast only 9-10sec

Tuesday Oct 7, 2014 #

5 PM

running warm up/down 24:27 [2] 5.2 km (4:42 / km)
shoes: New Balance MT10

Warm up to subway

running race 3:29 [5] 1.0 km (3:29 / km)
shoes: New Balance MT10

OK it wasn't really a race but a TT happen to be under 3:30 without much pain
6 PM

running warm up/down 7:34 [2] 1.8 km (4:12 / km)
shoes: New Balance MT10

warmdown on the track

Monday Oct 6, 2014 #

5 PM

running 45:55 [2] 10.0 km (4:36 / km)
shoes: New Balance MT10

Boshoff loop with a couple of 50's to much the 10km

Sunday Oct 5, 2014 #

8 AM

running hills 1:03:38 [4] 13.0 km (4:54 / km) +300m 4:23 / km
shoes: New Balance MT10

ran to Price drive up 9:11 legs feeling yesterday!!!

Met dawn on the way back and ran 1km arount the school with her 4:25

Saturday Oct 4, 2014 #

9 AM

running long 1:37:23 [4] 13.7 km (7:06 / km) +780m 5:32 / km
shoes: New Balance MT10

From Nek Up Eagle Nest around DeVillers the 'road' to other Dams back through Ash Valley down

Friday Oct 3, 2014 #

3 AM

running 18:58 [2] 4.0 km (4:45 / km)
shoes: New Balance MT10

Easy run around the block

Thursday Oct 2, 2014 #

5 PM

running warm up/down 23:27 [2] 5.0 km (4:41 / km)
shoes: New Balance MT10

warmup to subway
6 PM

running intervals 6:46 [5] 2.0 km (3:23 / km)
shoes: New Balance MT10

5 x 400m on the track

85 82 80 80 78

don't know when last I ran that fast!

Wednesday Oct 1, 2014 #

5 PM

running 1:00:42 [3] 12.0 km (5:04 / km)
shoes: New Balance MT10

Jacks, out at the end to Kirstenbosch home down Riverside.

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