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Training Log: Coach.dion

In the last 7 days:

activity # timemileskm+m
  running8 8:20:40 53.25(9:24) 85.7(5:51) 2550
  Total8 8:20:40 53.25(9:24) 85.7(5:51) 2550
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Wednesday Jul 26 #

5 PM

running hills 1:12:13 [4] 13.0 km (5:33 / km) +560m 4:34 / km
shoes: Salming trail

To Zoo, up single track to 1km hill
up 6:29 down 4:46
up 6:25
then up single track to Block house (all the way)
then down on the gravel road (faster than easy)
to R/men and down into UCT

Tuesday Jul 25 #

5 PM

running warm up/down 17:09 [2] 3.5 km (4:54 / km)
shoes: Vivo EVA

warm up to Boshoff
6 PM

running intervals 21:08 [5] 6.0 km (3:31 / km)
shoes: Vivo EVA

6 x 1000m on Boshoff rest ? about 90 sec
3:35 3:32
3:34 3:26
3:31 3:27

maybe I should have tried the next 2, but... not feeling it so better to rest...

running warm up/down 17:58 [2] 4.0 km (4:30 / km)
shoes: Vivo EVA

back to the club
ended up being a little like a tempo run...

Monday Jul 24 #

5 PM

running 59:15 [2] 12.0 km (4:56 / km)
shoes: Vivo EVA

Down to Common
loop through Rondebosch

Sunday Jul 23 #

9 AM

running hills 1:44:59 [5] 21.5 km (4:53 / km) +660m 4:14 / km
shoes: Vivo EVA

warm up to Price Drive
4 x up
9:00 8:38 8:37 8:14
6 PM

running 2:31 [1] 0.5 km (5:02 / km)
shoes: Vivo EVA

sometimes you need a little more

Saturday Jul 22 #

9 AM

running long 3:10:48 [3] 22.2 km (8:36 / km) +1330m 6:37 / km
shoes: Salming trail

from the Nek up Vlakenberg
right turn down in to Hout Bay
Valley Road and up to mountain contour
along to Llandadno corner
up, took a wrong turn at the end and went up the wrong gully!
back table
old railway track
Dam wall
single track down

Friday Jul 21 #

6 AM

running 14:39 [2] 3.0 km (4:53 / km)
shoes: Vivo EVA

easy loop around the park, had planned more, but couldn't find my watch! so ran with my phone!
watch was at the club!

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