Training Log Archive: Coach.dion

Lion of Africa Half run from Tokia through to Constantia and back
3;28 3;41 3;49 3:42 3;49 18;30
3:48 3:49 3;38 3;52 3:52 37:32
3:43 3;48 3:25 3:42 3:46 55:58
3;31 3:58 3:42 3:41 3;36 74:27
3:40 0;22 78:30
14th and 2nd vet
it was very hard work to keep in the hunt for another sub 80...

C • Nice 2

Did the warmup with the guys for hill, but thought about my poor legs and took the day off, hope it pays off and I can run a good half on the weekend...

Trail series race number 3 Silvermine lowerdidn't have much in the legs, and felt slow on the ups, let Mike Baily get away to easily, should be stronger on the rocky up... was able to keep 3rd behind me, but was only just faster than last year (in the wind) while 2 min off 2008...
So another 2nd and 1st Vet!

Easy Jacks with a couple of the guys, and one new guy who hopes to run Oceans!!! well he did his ankle in just before leaving the forest, so I walked jogged him back to the club.

C • whoops 2

Warmup to Boshoff for a session 17:28
Back to the club 18:03

4 x 1500m on the road with rest of 90 sec
5:04 5:01 5:00 4:58

look at that I'm slowly working my way back to sub 3:20's...