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Training Log Archive: Coach.dion

In the 7 days ending Oct 4:

activity # timemileskm+m
  running7 6:10:33 51.26(7:14) 82.5(4:29) 900
  Total7 6:10:33 51.26(7:14) 82.5(4:29) 900

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MoTuWeThFrSaSu

Sunday Oct 4 #

6 PM

running 30:38 [3] 6.4 km (4:47 / km) +40m 4:38 / km
shoes: T-Rocket Sandals

to the green belt
up and down
and home, that's it

Saturday Oct 3 #

9 AM

running race 1:23:59 [5] 21.1 km (3:59 / km) +200m 3:48 / km
shoes: StreetLite Sandals

OK it wasn't a race, but a tempo run on my own!
up Spilhaus around to
Brommisvlie S/Cross and Parish
Nova Constania
then back past Peddlers
Ladies Mile and into Meadowridge
loop round and Boundary home
last 1km hurt

Friday Oct 2 #

5 PM

running 40:39 [2] 8.5 km (4:47 / km) +120m 4:28 / km
shoes: Sandle Street Black

little look to Wynberg and
Kenilworth then
Claremont upper
500m faster and home

Thursday Oct 1 #

5 PM

running 1:05:12 [3] 13.5 km (4:50 / km) +250m 4:25 / km
shoes: Primus

Headed up Doordrift to Const Main
Up to the Nek
trail to S/Cross
GB's down and home

Wednesday Sep 30 #

5 PM

running 1:07:53 [3] 14.0 km (4:51 / km) +190m 4:32 / km
shoes: Vivo Ultra 3

Up through Wynberg
Bishopscourt to top gate
down past Zoe's
and home

Tuesday Sep 29 #

5 PM

running hills 48:52 [5] 12.0 km (4:04 / km) +100m 3:55 / km
shoes: Sandle Street Black

warm up to Stables Hill
1.5km 7:20
7 x 1km 500 up, 500 down
1:54 1:56 1:55 1:56 1:55 1:57 1:56
1:46 1:44 1:42 1:39 1:39 1:41 1:41
rest +_ 60sec
3.5km Doordrift back 16:06

Monday Sep 28 #

6 PM

running 33:20 [2] 7.0 km (4:46 / km)
shoes: Primus

Down boundary
up to lady's Mile garage and back
1km of strides and a couple of drills

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