Training Log Archive: Coach.dion

Foot Of Africa... So we headed out for the weekend and Saturday Morning saw me on the start line for the 10th time. I head out with Marco:

0:45 3:29 3:52 4:06 3:53 3:54 20:02 5.2km
3:59 4:10 4:01 4:01 3:52 40:07 things still going OK
4:24 4:04 4:02 3:48 4:47 61:04 started to hill
4:52 4:56 6:33 5:08 4:26 87:01OK the wind was very unfriendly on the way up and that last km should have been a little quicker
7:18 (long km) 3:27 3:47 4:13 4:07 1h49:55 to 21 should have been about 3:30 as we were running downhill
4:35 3:53 4:08 4:14 3:53 2h10:42 having lost 3min to the long km and now having to run 61min for the last 15 ment 4's so I was working hard.
4:45 3:55 4:16 4:48 4:54 2h33:22 blow!!!
4:49 5:04 5:13 4:42 5:02 2h58:14
5:03 4:50 3h08:08 slowest Foot by 10min
finished 6th!!! slow race, even up front was won in 2h44...

maybe I should log this as 43km!!!

C • Heavy going 2

easy loop in the forest, turned back onto Jacks and let the boys run on to Kirstenbosch

easy warmup to the subway

3 x 1000m on the grass track with 90 sec rest
3:28 3:30 3:28
left OK, but just can't tell how the marathon is going to go.

Easy Boshoff loop.