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Training Log Archive: Coach.dion

In the 7 days ending Aug 11, 2013:

activity # timemileskm+m
  running8 8:54:14 67.58(7:54) 108.76(4:55) 2910
  Total8 8:54:14 67.58(7:54) 108.76(4:55) 2910

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MoTuWeThFrSaSu

Sunday Aug 11, 2013 #

8 AM

running race 1:27:56 [5] 18.3 km (4:48 / km) +300m 4:26 / km
shoes: 1010v2

DAY 3 of SOX
2nd today, but only 40sec back, 1st over all...

full story here:
http://coachdion.blogspot.com/2013/08/southern-cro...

C • congratulations! 2

Saturday Aug 10, 2013 #

10 AM

running race 2:42:27 [5] 29.2 km (5:34 / km) +1260m 4:35 / km
shoes: 1010v2

Day 2 of SOX Bernard was strong, I wanted to cramp at the end, ran down hill to fast (5km 16:48) after yesterday's hard run and with 20km still to go...

we lost a bit of time and finished 3rd team 4min behind (still over all leaders)

Friday Aug 9, 2013 #

8 AM

running race 2:34:45 [5] 29.0 km (5:20 / km) +1350m 4:20 / km
shoes: 1010v2

Day 1 of SOX trail race, ran with Bernard 1st by 11min!!!

Thursday Aug 8, 2013 #

5 PM

running warm up/down 13:25 [2] 3.0 km (4:28 / km)
shoes: New Balance MT10

Easy warmup at Ebb and Flow

Wednesday Aug 7, 2013 #

5 PM

running hills 33:24 [3] 7.0 mi (4:46 / mi)
shoes: New Balance MT10

2km warmup to the hill, then 12 x 30sec, but didn't push them... just to watch the guys and time them.

Tuesday Aug 6, 2013 #

5 PM

running 48:45 [3] 10.0 km (4:53 / km)
shoes: 1010v2

easy Jacks loop to test the new shoes

Monday Aug 5, 2013 #

5 PM

running warm up/down 23:52 [2] 5.0 km (4:46 / km)
shoes: New Balance MT10

Warmup to subway and back
6 PM

running intervals 9:40 [4] 3.0 km (3:13 / km)
shoes: New Balance MT10

500, 400, 500, 500, 500, 500, 100

01:40.3
01:17.2
01:36.8
01:36.3
01:36.8
01:34.2
00:18.0

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