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Training Log Archive: Coach.dion

In the 7 days ending Dec 1, 2013:

activity # timemileskm+m
  running8 6:03:19 45.55(7:59) 73.3(4:57) 480
  cycling2 38:31 7.58(11.8/h) 12.2(19.0/h)
  Total8 6:41:50 53.13(7:34) 85.5(4:42) 480

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MoTuWeThFrSaSu

Sunday Dec 1, 2013 #

7 AM

running 49:20 [3] 8.1 km (6:05 / km) +200m 5:25 / km
shoes: New Balance MT10

LITTLE LOOP IN THE CEDARBERG

Saturday Nov 30, 2013 #

7 AM

running 47:34 [3] 10.0 km (4:45 / km)
shoes: 5 Finger test pair

Loop round Constantia

Friday Nov 29, 2013 #

5 AM

running 29:35 [2] 6.0 km (4:56 / km)
shoes: Five Finger KSO Black

Morning run easy on my own in the quiet of the rising sun...

Thursday Nov 28, 2013 #

5 AM

running warm up/down 35:15 [2] 6.6 km (5:20 / km)
shoes: Five Finger KSO Black

easy morning run with Dawn into the Green Belt

running hills 54:18 [4] 10.1 km (5:23 / km) +280m 4:43 / km
shoes: New Balance MT10

A couple (12) little steep hills as a bit of strength, then a loop around R/Mem

Wednesday Nov 27, 2013 #

5 PM

running warm up/down 23:08 [3] 5.2 km (4:27 / km)
shoes: 5 Finger test pair

Ran down to fetch my bike, Landsdown road

cycling 13:49 [3] 4.6 km (20.0 kph)

cycled up to club

running warm up/down 24:30 [3] 5.0 km (4:54 / km)
shoes: 5 Finger test pair

warmup to subway
6 PM

running race 3:20 [4] 1.0 km (3:20 / km)
shoes: 5 Finger test pair

On the track, 1000m race, very windy, and legs not working!!!

cycling 24:42 [3] 7.6 km (18.5 kph)

Cycled home into the wind!!!

Tuesday Nov 26, 2013 #

5 PM

running 58:16 [3] 12.0 km (4:51 / km)
shoes: 5 Finger test pair

easy loop on the road, Boshoff and short loop into B'Court

Monday Nov 25, 2013 #

5 PM

running warm up/down 25:58 [2] 5.3 km (4:54 / km)
shoes: New Balance MT10

Warm up to the subway

running intervals 12:05 [5] 4.0 km (3:01 / km)
shoes: New Balance MT10

16 x 250m rest 35-75, the shorter rest was when we started in the same place, and the longer rest we walk 60m to the start...

00:47.5 00:45.9 00:46.2 00:45.9
00:45.8 00:45.2 00:46.2 00:45.2
00:46.3 00:43.3 00:45.3 00:44.4
00:45.4 00:43.2 00:45.3 00:44.3

it was a perfect evening for track that is why I was able to run so fast!!!

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