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Training Log Archive: Coach.dion

In the 7 days ending Oct 11:

activity # timemileskm+m
  running7 8:35:22 63.69(8:06) 102.5(5:02) 1620
  Total7 8:35:22 63.69(8:06) 102.5(5:02) 1620

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MoTuWeThFrSaSu

Sunday Oct 11 #

8 AM

running long 2:44:09 [4] 26.1 km (6:17 / km) +850m 5:25 / km
shoes: Yeti-X

Testing the Yetis X for the race...
from The Nek
Contour Path to Blockhouse
gravel roads to Animal enclosure
R/Mem - into Newlands
Mnt Bike trails to Kirstenbosch
lower trail back to Nek

Saturday Oct 10 #

8 AM

running tempo 1:00:36 [4] 14.3 km (4:14 / km)
shoes: Sandle Street Black

Warm up 3km to Constantia Emporium

10km tempo with Mark and Nelson
39:36
down to Circle
Bergvliet loop by Farm
Children's Way then onto Kendal and Boundary
ended by Constantiaberg Hospital

home

Friday Oct 9 #

5 PM

running 23:25 [2] 5.0 km (4:41 / km)
shoes: StreetLite Sandals

Started with the KM loop
then all the way to PnP and every street
ok I missed a bit of Student way

Thursday Oct 8 #

5 PM

running hills 57:03 [4] 12.5 km (4:34 / km) +100m 4:23 / km
shoes: Primus

longer than needed warm up to Klaasenbosch for hills
5 x (30sec hill, easy down, 2 x 30sec flat)
rest 30sec, flats on Rathfelder
home through GB
didn't kill myself, but ran well
not all that climb was on the hill!

Wednesday Oct 7 #

5 PM

running 1:10:20 [3] 14.3 km (4:55 / km)
shoes: T-Rocket Sandals

Up past garage
down past Peddlers
other side roads to vineyards
loop round dam
out and home

Tuesday Oct 6 #

5 PM

running hills 1:19:59 [5] 18.0 km (4:27 / km) +480m 3:55 / km
shoes: Vivo Ultra 3

To Price drive 4.1km 20:00
3 x up and fast down
8:10, 8:11, 8:10 (5:04/km)
6:06, 6:04, 5:57 (3:44/km)
back home at MP 17:19 (4:12)

Monday Oct 5 #

5 PM

running 59:50 [2] 12.3 km (4:52 / km) +190m 4:31 / km
shoes: Sandle Street Black

up past Wynberg park to Top Gate
Rhodes Drive and down past Zoe's
then home

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