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Training Log Archive: Coach.dion

In the 7 days ending Oct 25:

activity # timemileskm+m
  running5 5:32:35 36.6(9:05) 58.9(5:39) 1350
  cycling1 58:37 4.54(4.6/h) 7.3(7.5/h) 250
  Total6 6:31:12 41.13(9:31) 66.2(5:55) 1600

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Sunday Oct 25 #

1 PM

cycling 58:37 [1] 7.3 km (7.5 kph) +250m

Little easy ride with Dawn around Louvain Farm

Saturday Oct 24 #

7 AM

running race 3:47:00 [5] 35.8 km (6:20 / km) +1350m 5:20 / km
shoes: Yeti-X

Langkloof
The Beast trail race
finished 2nd, a little unfit, should be 20+min faster!

Thursday Oct 22 #

8 AM

running 14:27 [2] 3.1 km (4:40 / km)
shoes: MT 10 V2

from home before the trip
to Doordrift, out and back on the green belt
home

Wednesday Oct 21 #

5 PM

running 14:10 [3] 3.0 km (4:43 / km)
shoes: T-Rocket Sandals

little loop from home, including Alphen hill

Tuesday Oct 20 #

5 PM

running intervals 57:35 [4] 13.0 km (4:26 / km)
shoes: Primus

1.5km warm up to Common
20 x 60sec hard 60 sec easy
hard 3:32 ave
easy 4:50 ave
loop round Ronderbosch
1.8km warm down back to the club

Monday Oct 19 #

6 PM

running 19:23 [2] 4.0 km (4:51 / km)
shoes: Vivo Ultra 3

running late
up Doordrift around the block and home

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