Training Log Archive: Coach.dion

Milkwood half run in perfect conditions

went out hard trying to go sub 80...
3:44 3:44 3:43 3:51 4:33 19:36 no I didn't blow, that's up Kommetjie pas
4:04 3:39 3:39 3;38 3:49 38:28 on the way to 10 I dropped off the pace
4:04 4:04 4:09 3:45 4:05 58:37 1st 40+ lady past me had tried to stay with her and help her to a good time.
4:16 4:32 4:44 stopped for Coke 3:46 3:53 79:52 Ian caught me and he wanted to break 84
3:58 long km home in 22nd place.

C • Shame D 2

UCT cROSS cOUNTRY

so I cheated and ran the 8km old mans race!!! was nice to have all the 60 and 70 year old behind me...
2 laps 14:09 & 14:59

Warmup to the subway

So we dumbed the hill session for 400's, but also gave them up and did a 5km tempo run.
3:38 7:16 10:51, stopped here to streach my knee/leg a bit then ran the last km 3:24 (17:51 for the guys I was running with.)

Short loop in the forest

Warmup to subway

So I only did the 1st 1000m at a tempo pace...

knees coming right

Set off for an easy 10, but turned early, thought 5 would be enough...