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Training Log Archive: Coach.dion

In the 7 days ending Jun 16:

activity # timemileskm+m
  running5 5:00:18 37.28(8:03) 60.0(5:00) 610
  Total5 5:00:18 37.28(8:03) 60.0(5:00) 610

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MoTuWeThFrSaSu

Sunday Jun 16 #

7 AM

running tempo 49:11 [4] 11.5 km (4:17 / km)
shoes: Vivo Road

From home
loop to Parish
loop to Ladies Mile
left before Karen's
Boundary back

Saturday Jun 15 #

10 AM

running long 1:58:47 [3] 20.0 km (5:56 / km) +610m 5:09 / km
shoes: Yeti-X proto type

up the GB to Southern Cross
up to contour
to Newlands
down at big rock
Mnt Bike trail back
down cecelia and GB

Thursday Jun 13 #

5 PM

running intervals 56:26 [4] 12.0 km (4:42 / km)
shoes: StreetLite Sandals

warm up to Lady Ann 3.8km 18:00
20min of:
1 min fast 3:37-3:51
1min slow 4:49-5:20
back 3.8km 19:21

Tuesday Jun 11 #

5 PM

running intervals 34:56 [4] 7.8 km (4:29 / km)
shoes: Primus

warm up 17:57 3.6km

3 x 1200m 4:33 4:32 4:36

warm down 3:17 600m

Monday Jun 10 #

5 PM

running 40:58 [2] 8.7 km (4:43 / km)
shoes: Vivo EVA

easy loop through the subway right past Andy
down to river and back for drills and strides

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