Training Log Archive: Coach.dionIn the 7 days ending Sep 13, 2009:
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Sunday Sep 13, 2009 #
running warm up/down 22:30 [1] 3.5 km (6:26 / km)
When with Dawn and took the dogs for a run in the Green Belt
Saturday Sep 12, 2009 #
running race 4:09:12 [5] 35.0 km (7:07 / km) +1200m 6:05 / km
Table Mountain Challange
I wasn't racing, but that dosn't mean I wasn't running hard or wanting a top finish, it just means I was not thinking I would win and didn't mind walking early in the race. I didn't go out hard at all and was lying about 6th at the end of leg one, the front guys were gunning it. Had sort of caught up to Roger and Will, but on the contor path they kept getting away, and at the first sight of stair I started to walk, so they pulled ahead... but I don't really know how it happened but I caught them again at we were leaving Kirstenbosch. At this time Bruce caught me. At the Nek, the end of leg 2 the 4 of us were really together, with the leading three 5-7min ahead. Will still had the 80km of Puffa in his legs so he fell back while the other 2 spead off down the hill. I felt I was miles of the pace as I reached HoutBay corner and started to climb again. then without worning I past one of the early leaders... now with 30min of climb behind me I caught Roger and one of the other guys who had been leading... I was in 3rd. On the top I just ran the flats and walked the stairs. Kasteels decent was hard on me and I was really slow. with 20min of the Pipe track to go I thought I was safe, but with a couple of relay guys passing me I know I had to keep moving. Then on a little down hill I cramped, just a touch, but I stopped for a second or 2 to stretch and I saw the 4th guy was catching. he then caught and past me with no troubble. I just jogged on and at the next stairs I walked a bit, but then there ahead so was this guys, so I decided to run... well I flew past him and on to the end.
I wasn't racing, but that dosn't mean I wasn't running hard or wanting a top finish, it just means I was not thinking I would win and didn't mind walking early in the race. I didn't go out hard at all and was lying about 6th at the end of leg one, the front guys were gunning it. Had sort of caught up to Roger and Will, but on the contor path they kept getting away, and at the first sight of stair I started to walk, so they pulled ahead... but I don't really know how it happened but I caught them again at we were leaving Kirstenbosch. At this time Bruce caught me. At the Nek, the end of leg 2 the 4 of us were really together, with the leading three 5-7min ahead. Will still had the 80km of Puffa in his legs so he fell back while the other 2 spead off down the hill. I felt I was miles of the pace as I reached HoutBay corner and started to climb again. then without worning I past one of the early leaders... now with 30min of climb behind me I caught Roger and one of the other guys who had been leading... I was in 3rd. On the top I just ran the flats and walked the stairs. Kasteels decent was hard on me and I was really slow. with 20min of the Pipe track to go I thought I was safe, but with a couple of relay guys passing me I know I had to keep moving. Then on a little down hill I cramped, just a touch, but I stopped for a second or 2 to stretch and I saw the 4th guy was catching. he then caught and past me with no troubble. I just jogged on and at the next stairs I walked a bit, but then there ahead so was this guys, so I decided to run... well I flew past him and on to the end.
C • and 3
Thursday Sep 10, 2009 #
Note
OK I was lazy today, was planning on doing an easy 5km warmup and a couple of strides, but I took the day off...
Saturdays race is The Crazy Table Mountain Challenge a 35km trail run around the mountain, hope to finish in around 4hours
Saturdays race is The Crazy Table Mountain Challenge a 35km trail run around the mountain, hope to finish in around 4hours
Wednesday Sep 9, 2009 #
Note
Decided to have a rest day, need to 'freshen' up the legs for Saturdays race...
Tuesday Sep 8, 2009 #
running warm up/down 37:20 [2] 8.0 km (4:40 / km)
Warm up to Boshoff and the warm down back to the club.
running intervals 16:26 [4] 4.5 km (3:39 / km)
on the raod 3 x 1500m
5:34 5:26 5:26 rest 90 sec
didn't run them to hard, I have a big race this weekend and an even bigger one next weekend...
5:34 5:26 5:26 rest 90 sec
didn't run them to hard, I have a big race this weekend and an even bigger one next weekend...
Monday Sep 7, 2009 #
running 44:34 [3] 10.0 km (4:27 / km)
easy Boshoff, was thinking about just sitting in the club with a beer, but the guys dragged me out for a run...