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Training Log Archive: Coach.dion

In the 7 days ending Jan 27, 2013:

activity # timemileskm+m
  running9 8:25:32 62.45(8:06) 100.5(5:02) 1760
  cycling1 2:45:03 31.07(11.3/h) 50.0(18.2/h)
  Total10 11:10:35 93.52(7:10) 150.5(4:27) 1760

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MoTuWeThFrSaSu

Sunday Jan 27, 2013 #

7 AM

cycling long 2:45:03 [2] 50.0 km (18.2 kph)

Cycle with Dawn from Muizenburg to top of Smitswinkle and back, was windy so out was slow...
4 PM

running tempo 1:29:22 [4] 21.1 km (4:14 / km)
shoes: NB Trail sponsor

From home to LM garage, loop to Strawberry lane, loop back to Nova Constantia - Parish, Venus Brommisvlie and peter cloete before a loop at home.

Saturday Jan 26, 2013 #

6 AM

running long 3:06:16 [4] 28.0 km (6:39 / km) +1180m 5:30 / km
shoes: NB 1010

Met Will at the Nek, up Vlakenburg, Mangansses Mine - up Blackburn, loop to Noordhook peak, leave 6 through Tokai and back.

Friday Jan 25, 2013 #

5 AM

running 29:22 [2] 6.0 km (4:54 / km)
shoes: NB 1010

Morning run to Kenilworth and Main road back.

Thursday Jan 24, 2013 #

5 PM

running warm up/down 28:45 [2] 6.1 km (4:43 / km) +80m 4:25 / km
shoes: NB Trail 00

Short warmup to R/Mem hill. 7:13
warmdown through Subway 21:00
the 4 x 50m to stretch the legs 8.5ish

running 21:31 [3] 5.0 km (4:18 / km) +240m 3:28 / km
shoes: NB Trail 00

HIlls
11 x to speedbump, around 55sec

Wednesday Jan 23, 2013 #

6 PM

running warm up/down 17:43 [2] 3.5 km (5:04 / km)
shoes: New Balance MT10

Ran up to the race in the Green Belt and a bit of a run around to walk up the legs and to stretch them a bit.
7 PM

running race 40:13 [5] 9.8 km (4:06 / km) +260m 3:37 / km
shoes: New Balance MT10

TRAIL SERIES RACE 2 CONSTANTIA GREEN BELT

RAN HARD AND WENT WELL
4TH AND 1ST OLD MAN

Tuesday Jan 22, 2013 #

5 PM

running 31:40 [3] 7.0 km (4:31 / km)
shoes: New Balance MT10

warmup to subway and then 2km on the track
6 PM

running 12:20 [5] 4.0 km (3:05 / km)
shoes: New Balance MT10

10 x 400m

76.4 74.7 73.4 74.0 74.2
73.5 73.9 72.9 72.4 73.0
60 SEC REST

Monday Jan 21, 2013 #

5 PM

running 48:20 [3] 10.0 km (4:50 / km)
shoes: montrail Streak grey

eASY bOSHOFF LOOP

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