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Training Log Archive: Coach.dion

In the 7 days ending Mar 17:

activity # timemileskm+m
  running6 6:24:38 52.69(7:18) 84.8(4:32) 850
  Swimming1 31:02 1.0(31:02) 1.61(19:17)
  Total7 6:55:40 53.69(7:45) 86.41(4:49) 850

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MoTuWeThFrSaSu

Sunday Mar 17 #

6 AM

running race 2:07:01 [5] 30.0 km (4:14 / km) +430m 3:57 / km
shoes: StreetLite Sandals

Tygerberg 30km race

very misty, and then wet at the top of Big Mamma, Sandals didn't like the wet, to slippery to run! so I took them off and ran 2km barefoot!

lost about 2 min!

Saturday Mar 16 #

10 AM

running 57:43 [3] 12.0 km (4:49 / km) +230m 4:23 / km
shoes: StreetLite Sandals

up to top gate via Wynberg park
down Ave Boudoux, Venis, Parish
home

Friday Mar 15 #

6 AM

Swimming 31:02 [3] 1.61 km (19:17 / km)

canal swim from trail and tar

Thursday Mar 14 #

5 PM

running 10:49 [3] 2.0 km (5:25 / km)
shoes: Vivo EVA

couple of laps of Bremner pulling the tire

running hills 36:02 [5] 7.0 km (5:09 / km) +190m 4:32 / km
shoes: Vivo EVA

warm up past the Mill to R/mem

2 x tabata hills (20sec hard, 10sec easy)

then back and out to dinner!

Wednesday Mar 13 #

5 PM

running 1:04:37 [3] 14.0 km (4:37 / km)
shoes: T-Rocket Sandals

loop in Ronderbosch

Tuesday Mar 12 #

5 PM

running intervals 57:52 [5] 13.6 km (4:15 / km)
shoes: T-Rocket Sandals

3.4km warm up 17:00

2 x 1km fast 3:36 3:36
5km tempo 19:20
2 x 1km fast 3;40 4:09 ok that last one was a warm down

also 0.6km to 5km start 3:29
and 0.6km back 2:59

Monday Mar 11 #

5 PM

running 30:34 [2] 6.2 km (4:56 / km)
shoes: T-Rocket Sandals

easy run through the subway
didn't do the drills!
could feel the legs from the weekend so rest for session tomorrow

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