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Training Log: Coach.dion

In the last 7 days:

activity # timemileskm+m
  running5 5:58:37 46.35(7:44) 74.6(4:48) 890
  Total5 5:58:37 46.35(7:44) 74.6(4:48) 890
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2:05
0:00
ThFrSaSuMoTuWe

Tuesday Jul 17 #

5 PM

running 46:25 [3] 11.0 km (4:13 / km)
shoes: Primus

5km warm up to subway 25:26
30 x 200m with 30 sec rest
all around the 40-41sec mark

Monday Jul 16 #

5 PM

running 44:56 [3] 8.6 km (5:13 / km) +250m 4:34 / km
shoes: Primus

up the animal hill
windy corner and down the road
couple of drills on the field... need to increase the number

Sunday Jul 15 #

10 AM

running 1:21:53 [3] 14.6 km (5:37 / km) +330m 5:02 / km
shoes: Primus SG

from home up through green belts
loop at top kirstenbosch GB
loop in cecelia
then water loop in Cecelia
Green Belts down

Saturday Jul 14 #

10 AM

running long 2:05:01 [3] 27.0 km (4:38 / km) +310m 4:23 / km
shoes: Vivo EVA

ran from Tokia, Trail and Tar
up Ou Kaapse Weg
Golf course
Main and back

Thursday Jul 12 #

5 PM

running intervals 1:00:22 [5] 13.4 km (4:30 / km)
shoes: Vivo EVA

warm up to Lady Ann 3.8km 19:53
6 x 500m 10km pace 500m MP

1:53 1:51 1:52 1:51 1:50 1:53 10km pace
2:06 2:04 2:04 2:07 2:07 2:05 MP

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