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Training Log Archive: Coach.dion

In the 7 days ending Aug 31, 2008:

activity # timemileskm+m
  running6 7:36:49 57.17(7:59) 92.0(4:58)
  Total6 7:36:49 57.17(7:59) 92.0(4:58)

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MoTuWeThFrSaSu

Sunday Aug 31, 2008 #

running 1:02:15 [2] 13.0 km (4:47 / km)

Loop in Constantia, I know spring is due to be here tomorrow, but I ran the the HAIL, RAIN, WIND yes yesterdays cold front is still in Cape Town

Saturday Aug 30, 2008 #

running long 2:41:08 [3] 25.0 km (6:27 / km)

From the Nek to Suikerbossie up onto Mnt to Kasteels, then back to the dams and down to the Nek.

I could leave it like that, but I think I should mention that a Cld Front rolled into Cape Town on Friday night.. Boy was it exciting on the Mnt!!!
C • I'm green 3

Thursday Aug 28, 2008 #

running warm up/down 31:20 [3] 7.5 km (4:11 / km)

Warmup to Boshoff and warmdown back, ran back at +_ 3:45/km

running intervals 18:24 [5] 6.0 km (3:04 / km)

On the road at Boshoff 12 x 500m
97 97 93 95
95 96 90 92
89 90 85 85

worked a little harder in the 2nd 6

Wednesday Aug 27, 2008 #

running long 1:15:00 [3] 15.0 km (5:00 / km)

Through the forest to Kirstenbosch Top Gate and back to the club.

Tuesday Aug 26, 2008 #

running warm up/down 33:11 [3] 7.5 km (4:25 / km)

Warmup to Boshoff and the Warmdown back to the Club, Last 3km at sub 4min/km !!!

running intervals 26:31 [5] 8.0 km (3:19 / km)

4 x 2km loops

6:45 6:37 6:37 6:32

rest was 2:20, was running nicely and felt I could have done another one...

Monday Aug 25, 2008 #

running 49:00 [2] 10.0 km (4:54 / km)

Ran from the Club loop up the river through the 'garden' and back down the river.
4 x 50m on the track 8.1 8.1 8.3 8.2
a little slow, but it's a start...

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