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Training Log Archive: apope

In the 30 days ending Jun 30, 2015:

activity	#	time	miles		km		+m	load
Run	13	7:15:24	47.92	(9:05)	77.12	(5:39)	697	116.2
Total	13	7:15:24	47.92	(9:05)	77.12	(5:39)	697	116.2

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Tuesday Jun 30, 2015 #

7 AM

Run 33:28 [3] 6.05 km (5:32 / km) +114m 5:03 / km
shoes: Nike Pegasus 29 #1

Dog run, with some good stretches of no pulling. We're making progress.

Monday Jun 29, 2015 #

7 AM

Run 28:39 [2] 5.01 km (5:43 / km)
shoes: Nike Vomero 7

Stop start dog run

Sunday Jun 28, 2015 #

9 AM

Run 46:46 [3] 8.81 km (5:19 / km)
shoes: Nike Pegasus 29 #1

Steph's birthday pre-party run.

Saturday Jun 27, 2015 #

7 AM

Run 1:18:22 [3] 14.12 km (5:33 / km) +165m 5:15 / km
shoes: Nike Vomero 7

Some of the Emmies to Sunninghill Spruit run. Logistics were a little tricky, so just ran out and back. Attila joined me.

Friday Jun 26, 2015 #

7 AM

Run 16:01 [3] 2.77 km (5:48 / km)
shoes: Nike Vomero 7

Does this even count? Had to shower after it, so I suppose so...
Lazy...

Thursday Jun 25, 2015 #

6 AM

Run 30:51 [3] 5.96 km (5:11 / km) +100m 4:47 / km
shoes: Nike Vomero 7

Quicker river run. Off lead, so no stop start.

Wednesday Jun 24, 2015 #

7 AM

Run 21:03 [2] 3.76 km (5:36 / km) +28m 5:24 / km
shoes: Nike Vomero 7

Tuesday Jun 23, 2015 #

7 AM

Run 29:32 [2] 4.87 km (6:04 / km)
shoes: Nike Vomero 7

Stop start dog run

Monday Jun 22, 2015 #

7 AM

Run 23:24 [2] 3.64 km (6:26 / km)
shoes: Nike Vomero 7

Short dog run - off to Secunda for the day.

Sunday Jun 21, 2015 #

8 AM

Run 41:43 [2] 6.97 km (5:59 / km)
shoes: Nike Pegasus 29 #1

Nice run with Steph and the dogs

Friday Jun 19, 2015 #

5 AM

Run 25:00 [3] 4.5 km (5:33 / km)
shoes: Nike Pegasus 29 #1

Skipped the crack of dawn group, but made it out with the dogs to join them on route for a bit. Glute is getting better.

Thursday Jun 18, 2015 #

7 AM

Run 32:46 [3] 5.57 km (5:53 / km) +290m 4:40 / km

Chilled dog run. Left ass is still not good, but nice to warm it up and stretch/roll it.

Friday Jun 5, 2015 #

Event: Expedition Africa

Monday Jun 1, 2015 #

6 AM

Run 27:49 [3] 5.09 km (5:28 / km)
shoes: Nike Vomero 7 #2

Another loop from the hotel, this time post Comrades. Went up some hills this time.

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