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Training Log Archive: Coach.dion

In the 7 days ending Jan 18, 2015:

activity # timemileskm+m
  running8 8:47:15 65.24(8:05) 105.0(5:01) 2400
  Total8 8:47:15 65.24(8:05) 105.0(5:01) 2400

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MoTuWeThFrSaSu

Sunday Jan 18, 2015 #

running 19:45 [3] 5.0 km (3:57 / km)
shoes: NB Trail sponsor

After we had walked the dogs in Cecelia I ran home...

Top of S/Cross and then Green belts home

Saturday Jan 17, 2015 #

5 AM

running race 2:31:08 [4] 36.2 km (4:10 / km) +500m 3:54 / km
shoes: NB 10v2

Red Hill
overall time is good, but was tired at the end and not running fast...
very pleased I didn't have 6 more km to run....

Friday Jan 16, 2015 #

10 AM

running 1:10:02 [2] 8.5 km (8:14 / km) +500m 6:22 / km
shoes: 1010v2

Parked at Cecelia with Rich to Bridal path.
Up, accross at Cecelia Ravine to K/bosch.
back to car.

Thursday Jan 15, 2015 #

8 AM

running long 1:55:04 [2] 17.5 km (6:35 / km) +800m 5:21 / km
shoes: 1010v2

After a short swim at Dalebrook Dawn dropped me on Boy's Drive...

Up to Kalkbay peak on to Ou Kaapse, up the river trail, into Tokai and down...

Dawn picked me up at the stone Church.

Wednesday Jan 14, 2015 #

7 PM

running race 1:01:50 [5] 12.3 km (5:02 / km) +600m 4:02 / km
shoes: new 1010

CSTS 1 Tygerberg
slower than last year even had to walk the hill
7th and 2nd 40+

Tuesday Jan 13, 2015 #

5 PM

running warm up/down 35:38 [2] 7.5 km (4:45 / km)
shoes: 1010v2

warmup to Boshoff and back
6 PM

running intervals 28:07 [5] 8.0 km (3:31 / km)
shoes: 1010v2

4 x 2km

7:05.5
7:01.5
7:01.4
6:58.8

Monday Jan 12, 2015 #

5 PM

running 45:41 [3] 10.0 km (4:34 / km)
shoes: 1010v2

Warmup 6km
10 x 6sec hills
3km tempo 12:15

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