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Training Log: Coach.dion

In the last 7 days:

activity # timemileskm+m
  running6 4:50:28 34.98(8:18) 56.3(5:10) 780
  Swimming3 58:08 1.86(31:11) 3.0(19:23)
  Total9 5:48:36 36.85(9:28) 59.3(5:53) 780
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WeThFrSaSuMoTu

Sunday Apr 23 #

7 AM

running 57:50 [3] 11.0 km (5:15 / km) +200m 4:49 / km

up through the green belts
single track to S/Cross
Green belts down
testing new shoes

Saturday Apr 22 #

8 AM

running long 2:19:47 [3] 25.0 km (5:35 / km) +580m 5:01 / km
shoes: Vivo Trail 2015

up through the green belts with Dawn
on the road to Newlands
Mountain bike trail back, met Nic and Danette
then Marie just before the Nek
alone home through Die Hell and S/Cross

Friday Apr 21 #

6 AM

Swimming 19:43 [2] 1.0 km (19:43 / km)

40 lengths at Long Street VA
5 PM

running 13:56 [2] 3.0 km (4:39 / km)
shoes: Altra Paradgm

easy loop past the park

Thursday Apr 20 #

6 AM

Swimming 19:10 [2] 1.0 km (19:10 / km)

40 lengths long street VA
5 PM

running warm up/down 25:09 [2] 5.0 km (5:02 / km)
shoes: Vivo Trail 2015

warm up to the subway
6 PM

running intervals 9:29 [5] 3.0 km (3:10 / km)
shoes: Vivo Trail 2015

track session with none timed rest:
500 00:01:42
400 00:01:19
300 00:00:56
200 00:00:36
100 00:00:17
total 00:04:50

100 00:00:17
200 00:00:35
300 00:00:54
400 00:01:16
500 00:01:37
total 00:04:39

running tempo 10:42 [4] 3.0 km (3:34 / km)
shoes: Vivo Trail 2015

3km on the track
last km was a bit slow

Wednesday Apr 19 #

6 AM

Swimming 19:15 [2] 1.0 km (19:15 / km)

40 lengths long street VA
6 PM

running 33:35 [3] 6.3 km (5:20 / km)
shoes: Vivo Trail 2015

started late, so was chasing the guys into the forest, but I met Kerry Ann, so stopped to chat to her and waited for the guys to return and I ran out with them.

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