Training Log Archive: Coach.dion

Durbanville Mararthon, run in extreme conditions windy and rain. We ran into the wind for 25km!!! I was using the marathon as a training run... So I ran at a good pace / effort till 32km then took it slow to the finish.
18:22
3:41 3:27 3:36 4:10 3:36 36:55
3:37 3:30 3:54 3:55 3:57 55:50
3:52 3:53 3:44 3:58 3:47 75:06 (79:20 at 21.1km)
3:46 4:13 4:02 3:56 4:09 1h35:14
3:50 4:04 3:51 3:49 4:02 1h54:52
3:58 4:02 5:38 4:49 5:23 2h18:34
5:05 4:42 4:44 5:10 4:45 2h43:02
4:34 4:22 0:56
2h52:56 9th place

C • Excellent 2

Warm up to Subway and short warm down on the track.

On the track 12 x 400 was going to do 15, but in that 12th one I could feel my legs and with a marathon to run on the weekend I decided to call it.

78.9 75.5 74.9 75.5 74.3 74.5
74.1 74.3 74.1 74.6 74.7 74.6

Ran from home to club, then with the boys up to top gate on the road. left them and ran home.

5km warmup then 2km warm down on the track 3:50 3:49

3 x 1000m on the track in a North Wester from hell !!!!
3:20 3:19 3:14

They were faster enough, but I wanted to do a couple more, but I was working to hard so I called it a day at 3.