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Training Log Archive: Coach.dion

In the 1 days ending Jul 18, 2019:

activity # timemileskm+m
  running1 1:07:00 8.33(8:03) 13.4(5:00) 300
  Total1 1:07:00 8.33(8:03) 13.4(5:00) 300

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Th

Thursday Jul 18, 2019 #

5 PM

running hills 1:07:00 [5] 13.4 km (5:00 / km) +300m 4:30 / km
shoes: Vivo Ultra 3

short warm up through UCT
4 x hills sets
up R/Mem, down (2:13, 2:13, 2:13, 2:14)
then 4 x 30 sec fast, down

warm down 3.4km @ 4:30

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