Training Log Archive: Coach.dion

Yes well...
I'll fill this in another day....

OK this is my story:

since it was my 10th run I was out to have fun...
3:59 3:47 3:55 3:56 3:45 19:24
3:47 3:47 3:56 3:43 3:46 38:25
3:42 3:40 3:58 3:59 3:58 57:43
3:51 3:50 3:40, this km was a little short as I took the split when I left the road and hopped over the railway for a quick swim this took 2:31 before I started running again, but I lost time as I struggled to put my pants on over my shoe, yes I had put my left shoe on before my pants... (Oh I was running in My Top Hat and Tail outfit!!!)
4:20 (little long) then 3:46 to 20km 79:43
4:00 4:00 3:55 3:53 3:58 1h39:31 caught up to Stef and Mike in these km
4:11 3:55 4:10 (1h51:48 at half way) 3:56 4:32 2h00:17 Chappies has started. and my plan had been to run away from Stef up the hill and build up a bit of a lead, but that was the end of my race as Stef had pulled away from me. on the flat before the rest of the cilmb he didn't open the gap and I thought maybe my running would be back, but the legs would have nothing of it...
4:01 4:29 5:23 5:12 4:29 2h23:52 we've started down...
4:40 5:21 5:06 10:49 (OK I popped into to sea for a 2nd swim, I thought maybe my legs would wake up...) 5:17 2h55:07
6:07 6:25 3h08 14km seemed a long way to walk!!!!) 6:34 7:27 9:26 9:14 I walked up the Nek and then my watch stopped working!!! So I don't know my split to the finish.

C • It's a long way 2

just 3 x 1000m on the track at race pace...
3:50 3:50 3:55

now it's rest till the race...

Easy run to the lights.
We have started our taper...