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Training Log Archive: Coach.dion

In the 7 days ending Sep 29:

activity # timemileskm+m
  running6 8:25:15 57.41(8:48) 92.4(5:28) 2340
  Swimming1 34:47 0.99(34:59) 1.6(21:44)
  Total7 9:00:02 58.41(9:15) 94.0(5:45) 2340

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MoTuWeThFrSaSu

Sunday Sep 29 #

8 AM

running long 1:54:26 [3] 20.0 km (5:43 / km) +900m 4:40 / km
shoes: Yeti-X

Start at Trail & Tar Tokai
up to Mast single track stairs past Elephant's eye 57:30
down on the road with a loop at end to make 20km at 4:16

Saturday Sep 28 #

8 AM

running tempo 1:29:31 [4] 21.1 km (4:15 / km)
shoes: StreetLite Sandals

from home, 2km easy
then 10 km in 39:11 (wasn't easy running!)
then home to finish 21.1km is sub 90

look in Constantia then down lady's mile
around school before the loop through Bergvliet and home

Friday Sep 27 #

6 AM

Swimming 34:47 [3] 1.6 km (21:44 / km)

one lap of the canal
really slow today

Thursday Sep 26 #

running hills 54:30 [3] 11.1 km (4:55 / km) +200m 4:30 / km
shoes: T-Rocket Sandals

looped up through UCT to the tennis courts
hills, 2 sets of 4 hills

Wednesday Sep 25 #

5 PM

running 53:11 [3] 11.0 km (4:50 / km) +240m 4:22 / km
shoes: T-Rocket Sandals

jACKS LOOP WITH A LOOP IN uct

Tuesday Sep 24 #

7 AM

running long 2:33:32 [3] 21.2 km (7:15 / km) +1000m 5:52 / km
shoes: Yeti-X

ran from the nek up the road
over dam wall to Kasteels
Valley of the red gods to Platteklip
Maclears
pipe track back

Monday Sep 23 #

5 PM

running 40:05 [2] 8.0 km (5:01 / km)
shoes: NB 10v2

a little run around the common
Ronderbosch loop

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