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Training Log: Coach.dion

In the last 7 days:

activity # timemileskm+m
  running9 8:35:31 59.78(8:37) 96.2(5:22) 2000
  Total9 8:35:31 59.78(8:37) 96.2(5:22) 2000
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3:04
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ThFrSaSuMoTuWe

Tuesday Aug 26 #

5 AM

running 24:29 [2] 5.2 km (4:43 / km)
shoes: Five Finger KSO Black

Loop from home up to Kendal, old Kendal back
5 PM

running warm up/down 16:13 [3] 3.5 km (4:38 / km)
shoes: Five Finger KSO Black

Warmup to Boshoff
6 PM

running intervals 21:33 [5] 6.0 km (3:36 / km)
shoes: Five Finger KSO Black

4 x 500m 40sec rest

01:48.1 01:50.0 01:43.1 01:47.5

1 x 2km 3 min rest

07:17.0

4 x 500m 40 sec rest

01:46.7 01:49.7 01:44.7 01:46.5

running warm up/down 18:47 [2] 4.0 km (4:42 / km)
shoes: Five Finger KSO Black

Back to the club

Monday Aug 25 #

5 PM

running hills 59:53 [4] 11.2 km (5:21 / km) +400m 4:32 / km
shoes: NB 610

Into forest, left up hairpin, into R/Mem, up to Block house, round and back to club.

Sunday Aug 24 #

8 AM

running long 1:34:59 [4] 20.3 km (4:41 / km)
shoes: NB 10v2

From home flat, down the Main Rd , up Steenberg and home.

had hoping it would be easier to run flat at this pace...

Saturday Aug 23 #

8 AM

running long 3:04:34 [4] 26.0 km (7:06 / km) +1200m 5:46 / km
shoes: NB 610

PUFeR day, so I ran with Dawn from home up the GB and then left her as I headed to the Nek to see how the guys were doing. Met Ben who was leading so run up the mountain with him, then pulled ahead on the top so he could chase me as I went to Maclears and then back, Ben was flying and broke the record... (I like to say it was because he had me to chase on top!!!!)

Friday Aug 22 #

5 AM

running 19:30 [2] 4.0 km (4:53 / km)
shoes: Five Finger KSO Black

Another run in the rain...

Thursday Aug 21 #

5 AM

running hills 28:52 [4] 6.0 km (4:49 / km) +150m 4:17 / km
shoes: Five Finger KSO Black

Just an easy Hills session
6 x Bower rd about 400m
in the rain and wind!!! (what fun)
5 PM

running hills 46:41 [4] 10.0 km (4:40 / km) +250m 4:09 / km
shoes: New Balance MT10

2nd hill session of the day!!! bith in the rain, what fun...
This one was at R/Mem, just up to the speed bump.
Us slower guys set off 10 sec ahead and the other chased up down.
I was running 65-60 for the 10.
That race I'm training for has 1500m climb and that is in the 1st 16km!

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