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Training Log Archive: Coach.dion

In the 7 days ending Sep 27:

activity # timemileskm+m
  running7 8:19:52 62.76(7:58) 101.0(4:57) 1590
  Total7 8:19:52 62.76(7:58) 101.0(4:57) 1590

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MoTuWeThFrSaSu

Sunday Sep 27 #

9 AM

running long 2:27:23 [4] 27.3 km (5:24 / km) +800m 4:43 / km
shoes: Yeti-X

from home up GB to S/Cross
up around the dams
Around and down
but back over lookout and down
from Cecelia GB home

Saturday Sep 26 #

8 AM

running tempo 1:15:56 [4] 17.0 km (4:28 / km)
shoes: Sandle Street Black

3.2km warm up to Constantia Emporium
with Sophie and Alexia
10km tempo 40:14
down to Circle, down past Bergvliet Farm
Children's way
loop round to boundary
ended by Constantiaberg
back to club and home

Friday Sep 25 #

5 PM

running 36:21 [2] 7.0 km (5:12 / km)
shoes: Primus

Up the GB to Oak
out of Oak at to see fallen tree
and back into GB from Brommisvlie
home

Thursday Sep 24 #

11 AM

running hills 59:15 [4] 12.0 km (4:56 / km) +290m 4:24 / km
shoes: StreetLite Sandals

up through GB to Ave Bordoux
7 x hills (40m climb in 330m
1:55, 1:52, 1:51, 1:49, 1:48
1:53, 1:46
downs 1:40 -1:45
back through GB

Wednesday Sep 23 #

5 PM

running 1:08:43 [3] 14.3 km (4:48 / km)
shoes: Sandle Street Black

C/Main to LM Garage
down to Circle and
down past Bergvliet farm
back Children's way
and to Lange, Doordrift and home.

Tuesday Sep 22 #

5 PM

running 1:10:52 [3] 15.0 km (4:43 / km) +500m 4:03 / km
shoes: Vivo Ultra 3

UCT warmup Sports Center to Bridge

5 x 1km Rhodes Hills
5:00 5:00 5:01 5:04 5:07
downs
4:20 4:13 4:26 4:11 4:12

back via Main rd

Monday Sep 21 #

5 PM

running 41:22 [2] 8.4 km (4:55 / km)
shoes: Sandle Street Black

Up Horse trail to Oak
across GB
Brommisvlie to Park
Strides and Drills
home

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