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Training Log: Coach.dion

In the last 7 days:

activity # timemileskm+m
  running4 3:31:33 25.54(8:17) 41.1(5:09) 820
  Total4 3:31:33 25.54(8:17) 41.1(5:09) 820
«
1:54
0:00
FrSaSuMoTuWeTh

Wednesday Nov 14 #

5 PM

running 36:32 [3] 7.0 km (5:13 / km) +110m 4:50 / km
shoes: Vivo EVA

easy run loops of UCT and down Princess Anne

Tuesday Nov 13 #

5 PM

running intervals 27:50 [3] 6.0 km (4:38 / km)
shoes: Vivo EVA

easy 5km warm up 24:47

5 x 200m long rest
36.9 37.5 36.0 36.3 35.9

Monday Nov 12 #

5 PM

running 33:10 [2] 7.0 km (4:44 / km)
shoes: Vivo EVA

easy through the subway and a couple of 50s on the tracjk

Sunday Nov 11 #

7 AM

running long 1:54:01 [3] 21.1 km (5:24 / km) +710m 4:38 / km
shoes: Primus

Ran from home up GB to S/Cross then up to Dam for a swim
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