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Training Log Archive: Coach.dion

In the 7 days ending Jul 14, 2013:

activity # timemileskm+m
  running8 7:46:29 62.57(7:27) 100.7(4:38) 500
  Total8 7:46:29 62.57(7:27) 100.7(4:38) 500

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MoTuWeThFrSaSu

Sunday Jul 14, 2013 #

1 PM

running long 1:50:05 [3] 24.3 km (4:32 / km)
shoes: 5 Finger test pair

Flat loop down the Lakeside and back past Poolsmoor

Saturday Jul 13, 2013 #

8 AM

running race 2:01:01 [5] 25.6 km (4:44 / km) +500m 4:18 / km
shoes: NB 1010

Basteel Day trail race in Franschhoek
ran hard, but get dropped by the race winner, then and a battle for 2nd, thought I had it in the bag, but Christian didn't want to die and took me on a very rocky down hill near the end. My old legs can't dance over the rocky any more!!! 3rd no old mans prizes!

Friday Jul 12, 2013 #

8 AM

running 28:12 [2] 6.1 km (4:37 / km)
shoes: 5 Finger test pair

Run in Franschhoek

Thursday Jul 11, 2013 #

8 AM

running tempo 1:01:38 [3] 12.4 km (4:58 / km)
shoes: 5 Finger test pair

In Franschhoek, out and back, on the way back did do a 3km tempo in 10:55

Wednesday Jul 10, 2013 #

8 AM

running 22:11 [3] 5.2 km (4:16 / km)
shoes: NB Trail 00

Morning loop from home before heading out to Franschhoek
6 PM

running 26:16 [3] 6.1 km (4:18 / km)
shoes: 5 Finger test pair

out and back from wear we were staying in Franschhoek

Tuesday Jul 9, 2013 #

running hills 50:57 [5] 11.0 km (4:38 / km)
shoes: NB Trail 00

Warmup to R/Mem hill, then Hills 60 down to 10 sec and back up 10sec to 60 easy down and hard.

Ran well
long warm down and 4 x 50 on track to stretch legs

Monday Jul 8, 2013 #

5 PM

running 46:09 [2] 10.0 km (4:37 / km)
shoes: 5 Finger test pair

Easy Boshoff then some 50's on the track: (x 6)

9.0 8.4 8.5 8.1 8.2 8.1

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