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Training Log Archive: Coach.dion

In the 7 days ending Aug 20:

activity # timemileskm+m
  running8 9:33:26 63.38(9:03) 102.0(5:37) 2560
  Total8 9:33:26 63.38(9:03) 102.0(5:37) 2560

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MoTuWeThFrSaSu

Sunday Aug 20 #

1 PM

running hills 2:01:12 [5] 24.5 km (4:57 / km) +800m 4:15 / km
ahr:141 max:163 shoes: Vivo EVA

ran to Price Drive for hills 20:19
running with a full pack so time a little slow, oh it was also hot and dry!
Up 8:57 down 7:07
Up 8:55 down 6:57
Up 9:07 down 7:04
Up 9:08 down 7:17
Up 9:27 down 7:04

back home 19:44

Saturday Aug 19 #

7 AM

running long 2:42:15 [3] 17.0 km (9:33 / km) +1200m 7:03 / km
shoes: Salming trail

met Chantel and Katya at the Nek and we headed out to watch a bit of Puffer.

Up Vlakenburg and then on route to Elephants Eye and back
just easy and fun

Friday Aug 18 #

5 AM

running 33:46 [4] 7.0 km (4:49 / km) +160m 4:20 / km
shoes: NB 610

7 x morning Hills
started just over 2:00 and ended just under

Thursday Aug 17 #

5 PM

running warm up/down 24:37 [2] 5.0 km (4:55 / km)
shoes: Vivo EVA

warm up to the subway
6 PM

running 32:01 [4] 8.5 km (3:46 / km)
shoes: Vivo EVA

4 x 500
1:48 1:46 1:48 1:48
5 x 400
86 86 87 88 87
5 x 300
64 65 66 65 66
3km tempo
12:02

calf still sore so no fast running

Wednesday Aug 16 #

5 PM

running 1:13:36 [3] 14.0 km (5:15 / km) +200m 4:54 / km
shoes: Vivo EVA

loop up eden over foot bridge
Bishopscourt back

Tuesday Aug 15 #

5 PM

running hills 1:10:10 [4] 15.0 km (4:41 / km) +200m 4:23 / km
shoes: Vivo EVA

warm up to Boshoff
6 x 500m hill end of Boshoff
Calf still sore so didn't run hard, just controlled
about 2:15 up and same down (hill +_22m climb)

Monday Aug 14 #

5 PM

running 55:49 [3] 11.0 km (5:04 / km)
shoes: Vivo EVA

easy loop from the club

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