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Training Log Archive: Coach.dion

In the 31 days ending Mar 31, 2015:

activity # timemileskm+m
  running40 32:43:33 247.12(7:57) 397.7(4:56) 6890
  cycling4 4:52:26 49.09(10.1/h) 79.0(16.2/h)
  Skipping2 10:00
  Total45 37:45:59 296.21 476.7 6890

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Tuesday Mar 31, 2015 #

5 PM

running warm up/down 23:42 [2] 5.0 km (4:44 / km)
shoes: Vivo Road

easy warmup to the subway

running intervals 7:24 [3] 2.0 km (3:42 / km)
shoes: Vivo Road

2 x 1000m long rest tempo

3:42.3
3:42.2
6 PM

running intervals 52 [4] 0.3 km (2:53 / km)
shoes: Vivo Road

2 x 150m

0:26.1
0:25.9

Monday Mar 30, 2015 #

5 PM

running 40:11 [2] 8.5 km (4:44 / km)
shoes: MT 10 V2

Easy run to the lights
then down to the river and back to the club
4 x 150m to stretch the legs
0:28.5
0:28.8
0:26.0
0:26.3

Sunday Mar 29, 2015 #

7 AM

running 47:14 [3] 5.4 km (8:45 / km) +200m 7:23 / km
shoes: MT 10 V2

Beaverlac
run up to Totem pool and back
very rocky single track

Saturday Mar 28, 2015 #

7 AM

running 1:01:32 [3] 12.5 km (4:55 / km) +150m 4:39 / km
shoes: MT 10 V2

Beaverlac...
took the gravel road down to the olifant's river and back!

Friday Mar 27, 2015 #

7 AM

running 56:27 [3] 11.5 km (4:55 / km)
shoes: Vivo trail

Up through the Green Belts to Cecelia single track accross to Southern Cross.
Down Green Belts home

Thursday Mar 26, 2015 #

5 PM

running hills 48:33 [4] 11.0 km (4:25 / km) +270m 3:56 / km
shoes: Vivo Road

easy short warmup to R/mem

6 x hills to the top, fast down

up
2:13.7 2:08.9 2:09.4 2:14.0 2:13.6 2:06.7

down
1:35.2 1:40.4 1:34.5 1:34.5 1:36.5 1:34.4

The 1km on the track 3:27

Wednesday Mar 25, 2015 #

5 PM

running long 1:10:32 [4] 15.2 km (4:38 / km) +400m 4:06 / km
shoes: MT 10 V2

Top Gate Forest
back on the road Young Tim didn't let me slow down so we come back at a good pace! (sub 4's)

Tuesday Mar 24, 2015 #

5 PM

running warm up/down 23:45 [2] 5.0 km (4:45 / km)
shoes: MT 10 V2

Warmup to subway
C • is this 3
6 PM

running intervals 27:20 [5] 8.0 km (3:25 / km)
shoes: MT 10 V2

6 + 2 x 1000m

3;26 3:24 3:21 3:21 3:18 3:17
3:39 3:29 backed off...

Monday Mar 23, 2015 #

6 PM

running 47:15 [2] 10.0 km (4:44 / km)
shoes: NB 610

easy boshoff legs a little heavy

Sunday Mar 22, 2015 #

2 PM

running 57:23 [2] 12.5 km (4:35 / km)
shoes: Vivo Road

Loop constantia then down to bergvliet

Saturday Mar 21, 2015 #

6 AM

running long 3:09:04 [4] 26.4 km (7:10 / km) +1500m 5:35 / km
shoes: Vivo trail

Ran from Nek with Will
Contour path to style 73:08
to tafelberg Rd and Platteklip 24:09
up Platteklip 30:35
to Maclears via Face 12:28
to Skellie 17:31
to Nursary 5:21
to Road 8:27
down single tracks 17:23

Friday Mar 20, 2015 #

5 AM

running 29:08 [2] 6.0 km (4:51 / km)
shoes: Vivo Road

Ran from home morning loop: Spil house back Peter Cloete

Thursday Mar 19, 2015 #

5 PM

running 18:06 [2] 3.7 km (4:54 / km) +50m 4:35 / km
shoes: Vivo Road

warm up warm down and 4 x 50m

0:09.2 0:09.1 0:09.1 0:08.9
6 PM

running (hills) 26:43 [5] 6.3 km (4:14 / km) +350m 3:19 / km
shoes: Vivo Road

7 x Rhodes Mem hills

2:05.8 2:08.8 2:05.2 2:08.9 2:13.2 2:13.8 2:14.5 10 sec to slow!
1:45.8 1:38.9 1:39.5 1:35.9 1:37.2 1:35.3 1:44.8

Wednesday Mar 18, 2015 #

5 PM

running 1:00:14 [3] 12.2 km (4:56 / km) +170m 4:37 / km
shoes: Vivo Road

From the club through subway and then over the river before heading up Eden over the footbridge and back to the club down Forest

Tuesday Mar 17, 2015 #

5 PM

running warm up/down 15:20 [2] 3.0 km (5:07 / km)
shoes: MT 10 V2

warm up to the right and over foot bridge
500m warm down
6 PM

running intervals 32:44 [5] 10.0 km (3:16 / km)
shoes: MT 10 V2

01:24.4 01:19.9 01:20.5 01:18.9 01:19.7
01:19.0 01:18.3 01:18.7 01:18.6 01:18.4
01:18.7 01:18.6 01:19.0 01:17.6 01:19.0
01:17.8 01:17.2 01:17.6 01:18.0 01:17.6
01:18.0 01:17.5 01:17.8 01:17.0 01:16.5
with 60 sec rest

Monday Mar 16, 2015 #

running 51:15 [3] 10.2 km (5:01 / km)
shoes: NB 610

Jacks loop

Sunday Mar 15, 2015 #

6 AM

running race 2:00:29 [5] 30.0 km (4:01 / km) +350m 3:48 / km
shoes: Vivo Road

Tygerberg 30km race
ran with the first Lady Tanith
19:41
19:34
22:01
19:30
20:41
19:03

Saturday Mar 14, 2015 #

6 AM

running long 1:58:44 [4] 18.0 km (6:36 / km) +900m 5:17 / km
shoes: Vivo trail

From home,
up the Green Belts
Cecelia
up Skelleton 19:08
down Nursary 12:43
Home

Friday Mar 13, 2015 #

5 AM

running 29:19 [2] 6.0 km (4:53 / km)
shoes: Vivo Road

To Constantia up Spilhouse down Peter Cloete

Thursday Mar 12, 2015 #

5 PM

running warm up/down 23:29 [2] 5.0 km (4:42 / km)
shoes: MT 10 V2

warmup to subway
6 PM

running intervals 22:10 [5] 7.0 km (3:10 / km)
shoes: MT 10 V2

0:40.1 0:41.2 0:38.0 0:39.4 0:38.1
0:38.4 0:37.8 0:38.6 0:37.1 0:38.0
0:37.1 0:38.7 0:37.2 0:38.6 0:37.4
0:38.2 0:36.7 0:38.2 0:36.4 0:38.2
0:36.8 0:37.9 0:36.6 0:38.7 0:37.1
0:39.3 0:36.8 0:38.2 0:37.0 0:38.6
0:37.1 0:38.5 0:37.6 0:38.8 0:37.1

30 sec rest

Wednesday Mar 11, 2015 #

6 PM

running 1:05:19 [4] 13.1 km (4:59 / km) +500m 4:11 / km
shoes: MT 10 V2

To Hill above R/Mem forest station
3 x 1km hill (130m) 5:51 5:37 5:52

back over plumpudding hill

Tuesday Mar 10, 2015 #

5 AM

running 26:50 [3] 6.0 km (4:28 / km)
shoes: Vivo Road

Loop to Wynberg boys and home after a loop down Gabrial.
5 PM

running warm up/down 17:05 [2] 3.5 km (4:53 / km)
shoes: Vivo Road

Warmup to Boshoff
6 PM

running intervals 32:10 [5] 9.0 km (3:34 / km)
shoes: Vivo Road

3 x 3km rest 2min then 3min

10:45 10:43 10:41

running 18:02 [3] 4.0 km (4:31 / km)
shoes: Vivo Road

ran back to club from Boshoff

Monday Mar 9, 2015 #

5 PM

running 54:57 [3] 11.0 km (5:00 / km)
shoes: MT 10 V2

Jacks loop in the forest with 1km tempo on the track

Sunday Mar 8, 2015 #

6 AM

cycling 29:49 [2] 8.0 km (16.1 kph)

Cycled UCT to start of Argus
8 AM

cycling race 2:37:41 [4] 46.0 km (17.5 kph)

Argus, race shortened and we turned back at the end of the Blue Route.

So we (Dawn on the back of the tandem) were aiming at a believeable sub 3...

she has a sore knee and wouldn't have riden if the race was the full 110km so we didn't got for a fast time... and even riding very slowly anded up to fast. really needed another stop!
11 AM

cycling warm up/down 1:17:26 [3] 17.0 km (13.2 kph)

with Dawn to UCT then on my own home
2 PM

running 18:50 [2] 4.0 km (4:43 / km)
shoes: Five Finger KSO Black

just around the block to stretch the legs after Argus

Saturday Mar 7, 2015 #

10 AM

running long 2:24:11 [4] 20.0 km (7:13 / km) +1500m 5:15 / km
shoes: Vivo trail

From UCT up to Block house.
Contour round Devils,
Down to Tafelberg Rd
Up Platteklip 28:53
Down Platteklip 22:44
the back on Road and down from style.
6 PM

cycling 27:30 [2] 8.0 km (17.5 kph)

cycled to the club to leave the bike there for tomorrow

Friday Mar 6, 2015 #

5 AM

running 24:32 [2] 5.0 km (4:54 / km)
shoes: Vivo Road

Easy Morning loop

legs ready for the rest...

Thursday Mar 5, 2015 #

5 PM

running 51:43 [3] 10.2 km (5:04 / km)
shoes: NB 610

Jacks loop

Wednesday Mar 4, 2015 #

5 AM

running hills 23:24 [4] 5.2 km (4:30 / km) +150m 3:56 / km
shoes: Vivo Road

Morning Hills

5 x Bower Road hills
worked hardish on a couple of them...
ups 1:36.3 1:50.0 1:36.2 1:58.3 1:54.4
down 1:38.5 1:32.0 1:49.0 1:46.8
C • Company 3
5 PM

running tempo 49:44 [5] 12.5 km (3:59 / km)
shoes: Vivo Road

warmup to Old Zoo Parking

2 x 5km undulating route!

18:44 18:33 (long rest)

the back to club

Tuesday Mar 3, 2015 #

5 PM

Skipping 5:00 [2]

about 650 jumps

running hills 56:26 [5] 11.5 km (4:54 / km) +400m 4:11 / km
shoes: montrail Streak grey

2 x 1km hill above station at R/Mem 5:38 5:35 (130m)

back around and down Plumpudding hill.

Monday Mar 2, 2015 #

5 PM

running warm up/down 24:30 [2] 5.0 km (4:54 / km)
shoes: MT 10 V2

WARM UP TO SUBWAY
6 PM

running intervals 19:18 [4] 6.0 km (3:13 / km)
shoes: MT 10 V2

30 x 200m didn't have time to do any more...

0:39.9 0:38.8 0:38.5 0:39.2 0:37.8
0:38.9 0:38.5 0:39.3 0:37.7 0:40.1
0:38.7 0:38.7 0:38.8 0:40.0 0:39.0
0:39.7 0:38.6 0:38.8 0:38.5 0:38.7
0:37.8 0:38.6 0:37.2 0:38.9 0:37.4
0:39.0 0:37.1 0:38.1 0:37.3 0:37.8

rest 30 sec don't know if I would have been able to finish the full 50, but I was happy with 30 and the times were what I wanted.

Sunday Mar 1, 2015 #

7 AM

running tempo 1:27:37 [4] 21.0 km (4:10 / km)
shoes: Vivo Road

From home then mostly the CV 15km route and back home with a loop to make up distance
7 PM

Skipping 5:00 [2]

about 600 jumps

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