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Training Log Archive: Coach.dion

In the 7 days ending Nov 21:

activity # timemileskm+m
  running7 7:26:22 49.59(9:00) 79.8(5:36) 1260
  cycling1 1:31:34 15.53(10.2/h) 25.0(16.4/h)
  Swimming1 31:03 1.0(31:03) 1.61(19:18)
  Total9 9:28:59 66.12(8:36) 106.41(5:21) 1260

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MoTuWeThFrSaSu

Sunday Nov 21 #

6 AM

cycling 1:31:34 [3] 25.0 km (16.4 kph)

a loop around the block with Dawn
also Nova C
10 AM

running long 2:36:22 [3] 18.6 km (8:24 / km) +1050m 6:33 / km
shoes: Salming trail

from the nek up the single tracks
Smuts track to MaClears
up 29:37
to Nursery 10:55
to Skelli 6:13
To Maclears 27:28
to Platteklip 12:36
Valley of the red gods
and down the road

Saturday Nov 20 #

3 PM

running tempo 1:00:43 [3] 14.0 km (4:20 / km)
shoes: Elite 1

Constantia Main to the Emporium 3km
then 7km tempo 27:24
down Ladies Mile and Bergvliet farm
ended by sports club
home

Friday Nov 19 #

6 AM

Swimming 31:03 [3] 1.61 km (19:18 / km)

1 lap of the canal
it was cold to start with!!!

Thursday Nov 18 #

5 PM

running hills 1:01:09 [3] 13.5 km (4:32 / km) +210m 4:12 / km
shoes: Vegan Ultra

easy warmup to Palmboom 2.5km
hills
3 x (long to top + 3 x 60sec)
back to club from the top

Wednesday Nov 17 #

5 PM

running 53:13 [3] 10.0 km (5:19 / km)
shoes: Vegan Ultra

Loop up Doordrift and Van Ryn to Constantia Sports
met new runners
took one for a run to Nahoon around PnP and back
then ran home

Tuesday Nov 16 #

5 AM

running 26:35 [3] 4.2 km (6:20 / km)
shoes: Primus

took Monty to the field at Long Street
and back, plenty of stops
5 PM

running intervals 44:22 [3] 10.5 km (4:14 / km)
shoes: Primus

3.5km warm up around UCT

8min, 6min, 4min, 2 x 2min (22min) 90sec rest
all at 3:40ish pace

1km warm down

Monday Nov 15 #

6 PM

running 43:58 [3] 9.0 km (4:53 / km)
shoes: Max

Rust n Vrede on to Nahoon hill
Loquote and down
behind PnP some strides
and home down Doordrift.

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