Training Log Archive: Coach.dion

Tygerberg 30km ran most of it with Greame, but in the start I did get a head and had to wait at the top of the 1st hill. the 2nd 15km was a little faster than I had planned, look at the last 4km yes it's a little down hill, but still.
4:21 4:20 3:59 3:43 3:40 20:04
3:41 3:42 3:42 3:54 3:59 39:06
3:58 3:57 4:12 4:47 4:41 60:42 note the hill!!!
4:22 3:53 3:55 3:58 3:55 80:47
3:50 4:06 4:29 4:12 3:20 1h40:46 that km was short & the next one was long...
4:28 3:37 3:20 3:31 3:23 1h59:07

19th place

C • What ... 19th 2

Ran from Muizenberg to Fish Hoek, did stop for a couple of swims in the sea!!!

Did walk the dogs but I don't count that...

Warmup to subway

15 X 400m
77.4 75.9 76.2 74.7 75.8
74.5 74.8 74.5 74.5 75.2
74.7 74.8 73.5 73.5 74.0

calves were a bit tight from Tuesdays reps, and the fact that I ran the half a little faster than I had planned didn't help. But the quads are fine.

Race out in Brakenfall ran the first couple of km a little fast...

3:44 3:23 3:44 3:35 3:30 17:58
3:35 3:33 3:49 3:35 3:56 36:26
3:57 3:49 3:57 3:44 3:35 55:31
3:50 3:51 3:36 3:51 3:29 74:11
3:45 0:24

78:21 come 9th, was leading the race till 7km then yesterdays session decided that I should slow down... I was only wanting to ran at 4's, but they started so slowly I had to take the pace and see if I could be in the money!!!

Morning run, down Bondery back on Main.

Warm up to Boshoff

8 x 1000m on Boshoff upish and downish

3:21 3:15
3:18 3:12
3:15 3:09
3:17 2:57

worked really hard on that last one to dip under 3

back to the club...

To Lights down Orchard up River over Bridge back through garden and down river...