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Training Log Archive: Coach.dion

In the 7 days ending Jul 10, 2022:

activity

time

miles

running

7:39:06

51.64

(8:53)

83.1

(5:31)

1600

Total

7:39:06

51.64

(8:53)

83.1

(5:31)

1600

3:04

0:00

» now

Sunday Jul 10, 2022 #

3 PM

running 58:30 [3] 12.0 km (4:53 / km) +140m 4:36 / km
shoes: Elite 1

Down Constantia Main
Nova Constantia loop
back on Spaans Peddlers
Circle
Kendal, Home

Saturday Jul 9, 2022 #

8 AM

running warm up/down 18:06 [3] 3.5 km (5:10 / km)
shoes: Larva

Ran to Gone High Constantia

9 AM

running race 2:27:46 [3] 20.4 km (7:15 / km) +890m 5:57 / km
shoes: Larva

Gone 2 Good
Up Silverhurst, S/Cross
Forest right to cottage, but Rooikat
Cecelia waterfall and ridge to top
past Overseers hut, Ash Valley
around dam, down Nursery
bottom road to S/cross down
Silverhurst
and to gone

10 AM

running warm up/down 19:00 [3] 3.5 km (5:26 / km)
shoes: Larva

ran home from Gone High Constantia

Thursday Jul 7, 2022 #

5 PM

running 51:57 [3] 10.8 km (4:49 / km) +370m 4:06 / km
shoes: NB 10v2

3km warmup around UCT to R/Mem Hill
1km hill 5:13
2 x 500m hills 2:34, 2:33
4 x 250m hills 72, 73, 77, 72

back through UCT

Wednesday Jul 6, 2022 #

5 PM

running 58:27 [3] 11.0 km (5:19 / km) +200m 4:52 / km
shoes: Larva

up through Green Belt, Oak
Rhodes, down from S/Cross
green belts down and home

Tuesday Jul 5, 2022 #

5 PM

running 1:01:40 [3] 13.4 km (4:36 / km)
shoes: Elite 1

easy to Common 11:17 2.2km

20 x 1 min fast slow

Fast ave 3:35 5.5km
Slows 5:00-5:30 3.7km

back to club

Monday Jul 4, 2022 #

6 PM

running 43:40 [3] 8.5 km (5:08 / km)
shoes: Larva

little run around Constantia, back through GB

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