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Training Log Archive: Coach.dion

In the 7 days ending Jul 21:

activity # timemileskm+m
  running6 7:32:20 60.89(7:26) 98.0(4:37) 450
  Total6 7:32:20 60.89(7:26) 98.0(4:37) 450

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MoTuWeThFrSaSu

Sunday Jul 21 #

3 PM

running 1:15:25 [3] 14.0 km (5:23 / km) +150m 5:07 / km
shoes: Yeti-X

up the Green belts loop around Cecilia
and back
Jacov in town and joined me

Saturday Jul 20 #

3 PM

running long 2:04:56 [4] 30.0 km (4:10 / km)
shoes: T-Rocket Sandals

loop to Parish
Strawberry loop and out to circle at Pollsmoor
back and Penny lane
then Bergvliet loop
and back
21:46 20:33 20:42 20:23 20:30 20:59

Thursday Jul 18 #

5 PM

running hills 1:07:00 [5] 13.4 km (5:00 / km) +300m 4:30 / km
shoes: Vivo Ultra 3

short warm up through UCT
4 x hills sets
up R/Mem, down (2:13, 2:13, 2:13, 2:14)
then 4 x 30 sec fast, down

warm down 3.4km @ 4:30

Wednesday Jul 17 #

5 PM

running 1:04:15 [2] 13.2 km (4:52 / km)
shoes: Vivo Ultra 3

easy 'Africa" loop around Rondebosch

then 2km at MP on the track

Tuesday Jul 16 #

5 PM

running intervals 1:12:11 [5] 17.0 km (4:15 / km)
shoes: StreetLite Sandals

warm up to Boshoff 17:10 3.5km

2.5km MP 10:37
2km half pace 7:40
1.5km @ 10km pace 5:30
1km fast 3:27
2.5km MP 10:10

Cool Down 4km 17:36

Monday Jul 15 #

5 PM

running 48:33 [3] 10.4 km (4:40 / km)
shoes: StreetLite Sandals

easy loop through subway
right turn and down to the river and back to the club
a couple of drills and strides
followed by 2km at MP

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