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Training Log: Coach.dion

In the last 7 days:

activity # timemileskm+m
  running6 7:33:50 47.41(9:34) 76.3(5:57) 1690
  Total6 7:33:50 47.41(9:34) 76.3(5:57) 1690
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3:24
0:00
WeThFrSaSuMoTu

Monday Jun 21 #

5 PM

running 30:50 [3] 6.1 km (5:03 / km)
shoes: Max

easy down to and around the common
then back for a couple of strides

Sunday Jun 20 #

9 AM

running long 3:24:21 [3] 24.5 km (8:20 / km) +1250m 6:39 / km
shoes: Salming trail

Up Green Belts to Cecelia
across to Skelton
up then to Maclears
across to Platteklip
then Valley of the red gods
across to Nursery
down and out at top gate
green belts home

Saturday Jun 19 #

12 PM

running 1:11:21 [3] 15.0 km (4:45 / km)
shoes: Sandle Street Black

Constantia Main to Nova C
didn't get far, met Grant
joined him Croft
strawberry and track
then to Firgrove and
Penny Lane, turned home from there
up to Bergvliet
around the school and home

Friday Jun 18 #

6 PM

running 25:55 [3] 5.2 km (4:59 / km)
shoes: NB 610

after walking the dogs in the green belt
I ran home, up the green belt both
to the forest and straight
then down and home

Thursday Jun 17 #

5 PM

running hills 56:36 [5] 12.5 km (4:32 / km) +180m 4:13 / km
shoes: Primus

4KM WARM UP THROUGH THE SUB WAY
Hills on Mount Rd
120sec, 110sec, 100sec down to 10sec
tempo down and a short rest
warm down back to the club

Wednesday Jun 16 #

8 AM

running hills 1:04:47 [3] 13.0 km (4:59 / km) +260m 4:32 / km
shoes: Sandle Street Black

Constantia Main to Price Drive
up Price Drive 8:53
down, turned right and looped to get into vineyards out and home

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