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Training Log: Coach.dion

In the last 7 days:

activity # timemileskm+m
  running6 7:47:06 59.03(7:55) 95.0(4:55) 1600
  Total6 7:47:06 59.03(7:55) 95.0(4:55) 1600
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TuWeThFrSaSuMo

Sunday Jul 5 #

12 PM

running hills 2:07:44 [4] 20.0 km (6:23 / km) +750m 5:23 / km
shoes: Salming trail

up Green belts to Cecelia
Contour Path down before Aloes
Down into Newlands
up Loe's ladder 16:37 320m climb
Down, contour, down to Dam
down then up to Cecelia and home green belt

Saturday Jul 4 #

11 AM

running tempo 1:49:47 [5] 24.0 km (4:34 / km) +300m 4:18 / km
shoes: T-Rocket Sandals

easy from home
3km hard through Nova Constantia 10:11 (3:37)
easy to Steenberg hill
up hill hard 12:38 167m climb
back past Trail and Tar
Penny lane ect

Friday Jul 3 #

5 PM

running 33:17 [2] 7.0 km (4:45 / km)
shoes: Vivo Ultra 3

Loop up Doordrift, met Lange on Innesfree
loop at the top of Doordrift and around the block home

Thursday Jul 2 #

5 PM

running hills 1:03:49 [5] 14.0 km (4:34 / km) +360m 4:02 / km
shoes: StreetLite Sandals

Warm up to Wynberg Park
6 x hills
4:05 4:04 3:55 3:58 3:52 3:55
downs 3:30-3:20
home, with 2 km tempo (3:58)

Wednesday Jul 1 #

5 PM

running 58:33 [3] 12.5 km (4:41 / km) +190m 4:21 / km
shoes: StreetLite Sandals

Peter Cloete, Spilhouse
Up to Rhodes
Klaasens and down and over foot bridge
home with a short cut because of the time
ok the last couple of km were a little faster

Tuesday Jun 30 #

5 PM

running intervals 1:13:56 [5] 17.5 km (4:13 / km)
shoes: StreetLite Sandals

2km warm up to Rest en Vrede

25 x 1min hard 1min easy
hard ave 3:32 (3:13-3:48)
easy ave 4:40 (4:15-5:21)

Parish - Strawberry
Firgrove and Bergvliet farm
turned home early because I was running late
#lockdown

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