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Training Log: Coach.dion

In the last 7 days:

activity # timemileskm+m
  running5 3:58:49 29.27(8:10) 47.1(5:04) 820
  Swimming1 22:15 0.68(32:33) 1.1(20:14)
  Total6 4:21:04 29.95(8:43) 48.2(5:25) 820
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SaSuMoTuWeThFr

Friday Nov 16 #

6 AM

Swimming 22:15 [3] 1.1 km (20:14 / km)

morning canal swim

Thursday Nov 15 #

5 PM

running 27:16 [3] 6.0 km (4:33 / km)
shoes: Vivo EVA

5km warm up
5x 200m

35:0 36.5 34.8 35.5 34.2

Wednesday Nov 14 #

5 PM

running 36:32 [3] 7.0 km (5:13 / km) +110m 4:50 / km
shoes: Vivo EVA

easy run loops of UCT and down Princess Anne

Tuesday Nov 13 #

5 PM

running intervals 27:50 [3] 6.0 km (4:38 / km)
shoes: Vivo EVA

easy 5km warm up 24:47

5 x 200m long rest
36.9 37.5 36.0 36.3 35.9

Monday Nov 12 #

5 PM

running 33:10 [2] 7.0 km (4:44 / km)
shoes: Vivo EVA

easy through the subway and a couple of 50s on the tracjk

Sunday Nov 11 #

7 AM

running long 1:54:01 [3] 21.1 km (5:24 / km) +710m 4:38 / km
shoes: Primus

Ran from home up GB to S/Cross then up to Dam for a swim
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