Training Log Archive: Coach.dion

cycled up to VOB to play lead cyclest for the "Grape Run" we after been dropped by the front guys I waited for the Ladies. This was the plan, I let Mike and Stef take the guys home. Next year I need to train a bit on the bike. I'm getting dropped to easily on the monster hills.

ran from home Strawberry lane loop, did try and run a couple of km at 4min/km (4 of the easy ones...)

Met Jadye at the Nek and we ran through Orange Kloof to LLandadno Cornor, up and over the top to Kasteels. there we turned right and headed back over the Dam and down the singletracks.

Headed into the forest as per normal, and set out on a jacks loop, but at the far end of the forest we stopped for a minute to stretch before we tackled "Leo's Ladder" a little TT he (my friend Leo) did the other day. You start just after the river crossing and head up the firebreak and into Kirstenbosch, up the gravel road till the little turnoff which takes you up the "stairs" to the big rock on the contour path, then you turn right and climb the Aloes to the top, stopping you watch on the rocks at the top. 1.5km and 322m climb he had done 15:28 and said 15 was a challenge!!! we'll 13:59 found me out of breath and at the top, nice climb to keep you honest. I then headed back to Newlands forest on the contor path before headed down and back to the club

Sliver Queen 10km race at Ysterplaat Airbase, so we ran 2 laps on the runway!!! only problem was the wind!!! cold front about to roll in the the North Wester was letting us know it was on the way. My problem was I just couldn't run fast with the wind behind me, but I had a couple of guys to tuck in behind. I wanted a solid run and without the top 40+s there I was after the money!!!
3:26 3:30 3:23 3:33 3:38 17:31
3:33 3:36 3:30 3:43 3:44 18:08

finish 11th and 2nd vet Kotov ran as a 40+ instead of a 50+!!!

C • Old fogies 2