Training Log Archive: Coach.dion

30km race out in Simons Town. It goes down the Main rpad from the Navy Base to Red Hill up and over with a short loop. before heading to Cape Point and back along the coast. Didn't race, but ran with Cecil Roffey and his wife Annalene.
4:05 3:42 3:58 5:21 5:18 22:25 (ok I started with Graham Klerk)
5:09 4:57 4:27 4:37 3:53 45:31
3;57 4:08 3:57 4:06 4:03 65:45
4:10 4;22 4:21 4;29 4:14 87:23
3:48 3:57 3:59 3:53 4:30 1h47:33
4:02 4:06 4:05 4:24 3:46 2h07;58
33rd

Kleinmond trail race Up the Palmiet on the gravel road and back pn most of the single tracks. Then 200m from the end a mashel sends us the wrong way on a 2.5km exta loop!!! bit of a bummer, was lucky enough that the organizers let us guys who were sent wrong, keep our places... so I was 2nd and 1st vet!!! ran OK

From the club on the gravel road up to the blockhouse.
4 x 50 on field 8.6 8.5 8.8 8.0

Short loop in the forest then 7 x 50 on the on the track between 8.6 - 7.9 just stretching my legs out to see how the hamstring is feeling. (not to bad)

Warmup to Boshoff and warmdown back to the club

2 x 2km on the road 2min rest
6:56 7;00

Met Jayde at the club at 08h00 and we set off for a little jog on the mountain. Taking the gravel road through Deer Park we headed to Kloof Nek 66min. Then the long pull up Kloof Corner 11:20 before taking the contor parth back to the club.