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Training Log Archive: Coach.dion

In the 7 days ending Nov 9, 2014:

activity # timemileskm+m
  running8 6:59:30 52.94(7:55) 85.2(4:55) 1250
  Total8 6:59:30 52.94(7:55) 85.2(4:55) 1250

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MoTuWeThFrSaSu

Sunday Nov 9, 2014 #

7 AM

running tempo 51:51 [4] 12.2 km (4:15 / km)
shoes: Inov-8

Strawberry Lane loop

Tempo Garmin was low on battery so ran at marathon pace!

Saturday Nov 8, 2014 #

6 AM

running long 2:07:19 [4] 20.0 km (6:22 / km) +900m 5:12 / km
shoes: 1010v2

From home up GB then onto Skeleton
First time running up Steleton! 19:57 have a mark now!!!

round and down Nursary and home

Friday Nov 7, 2014 #

5 AM

running 19:35 [2] 4.0 km (4:54 / km)
shoes: Five Finger KSO Black

Morning loop round the block up Doordrift first

Thursday Nov 6, 2014 #

5 PM

running warm up/down 24:42 [2] 5.0 km (4:56 / km)
shoes: New Balance MT10

Warmup to subway
6 PM

running intervals 13:36 [5] 4.0 km (3:24 / km)
shoes: New Balance MT10

10 x 400m with 60sec rest

01:24.3 01:22.5 01:20.9 01:22.3 01:22.4
01:21.1 01:21.0 01:20.0 01:21.3 01:20.1

Decided that was enough as legs felt tired from the heavy week.

running warm up/down 4:08 [2] 0.9 km (4:36 / km)
shoes: New Balance MT10

2 laps warm down had planned on finishing of the km but didn't...

Wednesday Nov 5, 2014 #

5 PM

running 1:03:48 [3] 13.0 km (4:54 / km) +350m 4:20 / km
shoes: NB 610

Forest to Kirstenbosh, out bottom gate and back on the road.

Tuesday Nov 4, 2014 #

5 PM

running warm up/down 36:15 [2] 7.5 km (4:50 / km)
shoes: NB 610

Warmup to Boshoff and warm down back to the club.

running intervals 29:04 [5] 8.0 km (3:38 / km)
shoes: NB 610

4 x 2km with 2min rest

07:24.7
07:19.3
07:13.2
07:07.0

getting there...

Monday Nov 3, 2014 #

5 PM

running 49:12 [2] 10.6 km (4:38 / km)
shoes: NB 610

The river run...

Up Riverside and then down the river to R/Bosch
+ 4 x 50m on the field...

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