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Training Log Archive: Coach.dion

In the 7 days ending May 16:

activity # timemileskm+m
  running7 7:47:02 59.15(7:54) 95.2(4:54) 600
  Total7 7:47:02 59.15(7:54) 95.2(4:54) 600

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MoTuWeThFrSaSu

Sunday May 16 #

11 AM

running long 1:39:59 [3] 21.1 km (4:44 / km) +300m 4:25 / km
shoes: Sandle Street Black

Wynberg, up Oak, Foot Bridge
top gate, Rhodes to Nek
down, loop PnP, Innesfree
and home

Saturday May 15 #

4 PM

running hills 1:36:23 [3] 16.5 km (5:50 / km)
shoes: Yeti-X

Up green belts to S/Cross
up to forest, Bridal path
across Cecelia waterfall
down to Cecelia
Green Belts back

Friday May 14 #

5 PM

running 51:02 [3] 10.5 km (4:52 / km)
shoes: Max

2.5km with Monty in the hood
Then Constantia Main, VOB loop
on to LM circle and Garage
then down and home

Thursday May 13 #

running hills 56:42 [3] 12.5 km (4:32 / km) +300m 4:03 / km
shoes: Vivo Ultra 3

loop round to Main rd
5 x Woolsack drive hill 1km 60m climb

loop round back to club

Wednesday May 12 #

5 PM

running long 1:19:45 [3] 16.5 km (4:50 / km)
shoes: Sandle Street Black

Up to garage, then on the Strawberry Lane loop
Spaanschamut and down Firgrove
Circle and home

Tuesday May 11 #

5 PM

running intervals 47:49 [3] 11.0 km (4:21 / km)

4.7km to subway 24:11
12 x 500 on the track
1:55 1:48 1:50 1:51 1:49 1:50
1:50 1:49 1:49 1:48 1:50 1:48

300m warm down

Monday May 10 #

5 PM

running 35:22 [3] 7.1 km (4:59 / km)
shoes: Sandle Street Black

Easy to the lights
back through Newlands
some drills and strides

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