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Training Log Archive: Coach.dion

In the 1 days ending Nov 16, 2021:

activity # timemileskm+m
  running2 1:10:57 9.13(7:46) 14.7(4:50)
  Total2 1:10:57 9.13(7:46) 14.7(4:50)

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Tu

Tuesday Nov 16, 2021 #

5 AM

running 26:35 [3] 4.2 km (6:20 / km)
shoes: Primus

took Monty to the field at Long Street
and back, plenty of stops
5 PM

running intervals 44:22 [3] 10.5 km (4:14 / km)
shoes: Primus

3.5km warm up around UCT

8min, 6min, 4min, 2 x 2min (22min) 90sec rest
all at 3:40ish pace

1km warm down

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