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Training Log Archive: Coach.dion

In the 7 days ending Nov 14:

activity # timemileskm+m
  running6 6:51:56 43.62(9:27) 70.2(5:52) 1300
  Swimming1 31:44 1.0(31:44) 1.61(19:43)
  Total7 7:23:40 44.62(9:57) 71.81(6:11) 1300

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MoTuWeThFrSaSu

Sunday Nov 14 #

10 AM

running long 3:21:51 [3] 25.0 km (8:04 / km) +1100m 6:37 / km
shoes: Yeti-X

Dawn had run to Dalebrook
So I drove through and ran home
Up in to Silvermine East
over Ou Kaapse to the dam for a swim
up to the plato and down the mnt bike single track.
level 5 to Vlakenberg
up, and to top
Down Price
where Dawn picked me up
I had been out for long enough
time out the was 4h06

Saturday Nov 13 #

10 AM

running tempo 1:02:21 [3] 14.0 km (4:27 / km)
shoes: Elite 1

Constantia Main to the Emporium 3km
then 6km tempo 23:51
down Ladies Mile and Bergvliet farm
ended by sports club
home
Dawn on the bike

Friday Nov 12 #

6 AM

Swimming 31:44 [3] 1.61 km (19:43 / km)

1 lap of the canal

Thursday Nov 11 #

5 PM

running hills 55:37 [3] 12.2 km (4:34 / km) +200m 4:13 / km
shoes: Max

2.5km warm up to Palmboom
hills
2 x to the top 2:52, 2:56
2 x 60 sec
2 x to the top 2:43, 2:45
2 x 60sec up
then back to the club from the top

Wednesday Nov 10 #

6 PM

running 29:18 [3] 6.0 km (4:53 / km)
shoes: Vegan Ultra

Easy run Const Main
to Kendal. down a bit and home

Tuesday Nov 9 #

5 PM

running 33:52 [3] 7.0 km (4:50 / km)
shoes: Max

from the club,
easy to the lights and back with a couple of strides!

Monday Nov 8 #

5 PM

running 28:57 [3] 6.0 km (4:50 / km)
shoes: Vegan Ultra

out on Constantia Main
down Kendal
and home around the Langes
couple of strides

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