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Training Log: Coach.dion

In the last 7 days:

activity # timemileskm+m
  running6 7:56:48 47.53(10:02) 76.5(6:14) 1940
  Total6 7:56:48 47.53(10:02) 76.5(6:14) 1940
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Wednesday May 25 #

6 PM

running 43:22 [3] 9.0 km (4:49 / km) +130m 4:30 / km
shoes: Sandal Cross

from home out and up Spilhuis
then turned at 4.5km and head back
a little quicker, and finished nicely 4:06

Tuesday May 24 #

10 AM

running 1:10:08 [3] 13.3 km (5:16 / km) +310m 4:43 / km
shoes: Yeti-X

Met Alea Brandt at the gym
took her (and James) up through the GB
to Cecelia loops to the lookout
down SCross GB
back to gym
5 PM

running tempo 48:17 [3] 10.7 km (4:31 / km)
shoes: Elite 1

Warm up to Common
then 5km tempo 20:00

followed by 10 x 200 fast (41ish pace with 45sec rest)

then back to the club

Monday May 23 #

6 AM

running 16:00 [3] 3.2 km (5:00 / km)
shoes: Elite 1

letter loop over Doordrift

Sunday May 22 #

2 PM

running 1:04:17 [3] 13.5 km (4:46 / km)
shoes: Elite 1

Constania Main to Church
down Ladies Mile to bottom
then back through the suburbs
home

Saturday May 21 #

12 PM

running long 3:54:44 [3] 26.8 km (8:46 / km) +1500m 6:51 / km
shoes: Primus SG

Epic
from the Nek up the bridle path
over the Dam walk and down Kasteels
Pipe track
up India venster
Valley of the red gods
and back

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