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Training Log Archive: Coach.dion

In the 7 days ending Jul 28:

activity # timemileskm+m
  running6 7:37:37 59.96(7:38) 96.5(4:45) 820
  Total6 7:37:37 59.96(7:38) 96.5(4:45) 820

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MoTuWeThFrSaSu

Sunday Jul 28 #

1 PM

running 1:04:35 [4] 15.0 km (4:18 / km) +240m 3:59 / km
shoes: StreetLite Sandals

to S/Cross
up S/cross 12:47
down S/Cross 10:58
loop up Ave Bordeaux
Peter Cloete home

Saturday Jul 27 #

7 AM

running long 2:31:47 [3] 32.0 km (4:45 / km)
shoes: T-Rocket Sandals

Loop Constantia
loop Nova Constantia
loop Tokia
Penny Lane
Bergvliet farm
and home

Thursday Jul 25 #

5 PM

running hills 1:04:40 [5] 13.0 km (4:58 / km) +280m 4:29 / km
shoes: T-Rocket Sandals

warm up to R/Mem 12:30 2.3km
hills
4 x (long up + 4 x 30sec)
2:15 2:11 2:12 2:12
cool down 13:02 2.9km

Wednesday Jul 24 #

5 PM

running 1:14:08 [3] 14.2 km (5:13 / km) +300m 4:43 / km
shoes: T-Rocket Sandals

through the forest to top gate

back on the road

Tuesday Jul 23 #

5 PM

running intervals 51:19 [5] 12.0 km (4:17 / km)
shoes: T-Rocket Sandals

warm up to boshoff 3.5km 16:16
2.5km @ MP 10:34
2km @ 1/2 pace 7:46
1.5km @ 10km pace 5:30
1km fast (ok not so fast) 3:41

warm down and other running 7:26

Monday Jul 22 #

5 PM

running 51:08 [2] 10.3 km (4:58 / km)
shoes: Vivo Ultra 3

easy through the subway
right turn down to the river
and back
2km MP on the track

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