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Training Log: Coach.dion

In the last 7 days:

activity # timemileskm+m
  running3 3:00:38 24.05(7:31) 38.7(4:40) 120
  Total3 3:00:38 24.05(7:31) 38.7(4:40) 120
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Thursday Jul 12 #

5 PM

running intervals 1:00:22 [5] 13.4 km (4:30 / km)
shoes: Vivo EVA

warm up to Lady Ann 3.8km 19:53
6 x 500m 10km pace 500m MP

1:53 1:51 1:52 1:51 1:50 1:53 10km pace
2:06 2:04 2:04 2:07 2:07 2:05 MP

Wednesday Jul 11 #

5 PM

running hills 45:38 [3] 8.3 km (5:30 / km) +120m 5:08 / km
shoes: Primus

loop up the animal hill
windy corner and back,
I promise this mid week run will get longer as I get stronger

Tuesday Jul 10 #

5 PM

running intervals 1:14:38 [5] 17.0 km (4:23 / km)
shoes: Vivo EVA

3.5km warm up 18:09
2.5km 10:34 MP
2km 7:58 Half pace
1.5km 10km pace
1km fast 3:27
2.4km 9:57 MP
4km warm down 18:49

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