Training Log Archive: Coach.dion

The plan was to run the UCT 10km race, well my legs felt a little tender after the 2 down hills I ended up racing!!! So when Dawn said lets sleep in I said OK!!!

UCT relay leg 2 from Cecielia to Hout Bay
1:55 to km mark 7;40 2km 3:29 3:10 3:11 3:33 3:37 0:40 to hand over!!

the Stellenbosch guy ran away from me, but he was caught up Ou Kaapse Weg... yes we won (Studen staff team) slow time of 3h51ish..

after my leg of the relay I got a lift to the old fort on Chappies and ran to Ou Kaapse Weg !!! My 1st time up Blackburn and I took the turn to Chapmans peak!!! so lost 8min run up was fine. couldn't run past the dam without a swim and then ended up missing the guys running past in the relay!!! lucky for me William was just about to run back to his car at the start of that leg!!! so I ran down with him... 401 3:59 4:00 4:09 3:36 3:45

Through the forest to top gate 45:27 back on the road 31:03

warmup to subway

on the track 8 x 1000m didn't do any strides, so the 1st one was a little slow!!!
3:22 3:16 3:17 3:16 3:17 ( was spent so backed off to 10km pace)
3:30 3:28 3:29

decided to run some hills, because there were more than enough around... So I found the longest and steepest!!!
run up 8:54 down 6:07
up 8:44 down 5:29