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Training Log Archive: Coach.dion

In the 7 days ending Aug 27:

activity # timemileskm+m
  running9 5:03:53 39.02(7:47) 62.8(4:50) 585
  cycling1 1:52:46 31.07(16.5/h) 50.0(26.6/h) 780
  Total10 6:56:39 70.09(5:57) 112.8(3:42) 1365

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Sunday Aug 27 #

1 PM

cycling 1:52:46 [4] 50.0 km (26.6 kph) +780m

calf sore, do out on the bike...
Nek, Chappies and Ou Kaapse Weg!
3 PM

running 13:53 [2] 3.0 km (4:38 / km)
shoes: NB 910

out and back through Doordrift Walk

Saturday Aug 26 #

1 PM

running 14:50 [2] 3.0 km (4:57 / km)
shoes: NB 910

easy out and through Doordrift Walk!

Friday Aug 25 #

5 AM

running 27:27 [2] 5.5 km (4:59 / km) +35m 4:50 / km
shoes: Vivo EVA

morning loop around and back down Peter Cloete

Thursday Aug 24 #

5 PM

running warm up/down 24:35 [2] 5.0 km (4:55 / km)
shoes: Vivo EVA

warm up to the subway
6 PM

running intervals 36:08 [4] 8.8 km (4:06 / km)
ahr:153 max:160 shoes: Vivo EVA

Track, 20 laps of fast slow 200's (slows are 240m at the Oval)
39.6 40.5 40.8 43.3 42.4
42.1 43.0 43.4 43.7 42.6
43.1 43.5 44.3 43.8 43.8
43.8 43.5 43.0 44.4 43.9

Achilles was sore and calf still isn't right, so I can run fast!
slows started at 61 and the last couple were 69 and then 72!

Wednesday Aug 23 #

5 PM

running 1:12:55 [3] 14.0 km (5:13 / km) +300m 4:42 / km
shoes: Vivo EVA

Top gate through the forest, took all the mountain bike track to make it easy!

Back on the road, Rhodes Drive and set a steady pace.

Tuesday Aug 22 #

5 PM

running warm up/down 17:53 [2] 3.5 km (5:07 / km)
shoes: Vivo EVA

warm up to Boshof
6 PM

running intervals 21:52 [4] 6.0 km (3:39 / km)
ahr:153 max:165 shoes: Vivo EVA

6 x 1km on the road
3:42 3:35
3:42 3:35
3:40 3:36

running warm up/down 18:06 [3] 4.0 km (4:32 / km)
ahr:142 max:154 shoes: Vivo EVA

back to the club, ok it was a steady run

Monday Aug 21 #

5 PM

running 56:14 [2] 10.0 km (5:37 / km) +250m 5:00 / km
shoes: Vivo Trail 2015

Easy Jacks loop

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