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Training Log Archive: Coach.dion

In the 7 days ending Aug 23, 2015:

activity # timemileskm+m
  running10 6:16:39 49.21(7:39) 79.2(4:45) 1040
  cycling2 1:01:32 10.19(9.9/h) 16.4(16.0/h) 320
  Total11 7:18:11 59.4(7:23) 95.6(4:35) 1360

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MoTuWeThFrSaSu

Sunday Aug 23, 2015 #

10 AM

running long 1:52:13 [3] 22.1 km (5:05 / km) +640m 4:26 / km
ahr:136 max:160 shoes: NB 910

Ran from home up Constantia main to the nek, then up to bridge 62:00
then ran down and home again

Saturday Aug 22, 2015 #

10 AM

cycling warm up/down 26:21 [2] 5.7 km (13.0 kph) +100m

Getting to know the bike and race route...
11 AM

running race 21:20 [4] 5.5 km (3:53 / km) +110m 3:32 / km
shoes: NB 910

Meerendal trail race against Contego's mnt bikers
2 laps of trail running 10:13 and 11:06
I lead all the way... but running is easy and it doesn't take much to beat a couple of Mnt bikers

cycling race 35:11 [4] 10.7 km (18.2 kph) +220m

4 laps of mountain biking

9:20 8:49 8:33 8:28

Yes I got faster and faster...

Friday Aug 21, 2015 #

5 AM

running 28:54 [2] 6.0 km (4:49 / km)
shoes: NB 610

Morning Loop back on Peter Cloete

Thursday Aug 20, 2015 #

5 PM

running warm up/down 20:02 [2] 4.0 km (5:01 / km)
shoes: NB 610

warmup to Boshoff

running hills 20:49 [3] 5.0 km (4:10 / km) +100m 3:47 / km
shoes: NB 610

easy 500m Hill on boshoff
ups 2:13-2:17
downs 1:45-1:58
6 PM

running warm up/down 21:59 [2] 4.6 km (4:47 / km)
shoes: NB 610

warm down back to the club

Wednesday Aug 19, 2015 #

5 PM

running long 1:06:04 [3] 13.5 km (4:54 / km) +190m 4:34 / km
ahr:130 max:148 shoes: NB 610

Easy up Edon Road over Foot bridge back through Bishopscourt.

Tuesday Aug 18, 2015 #

5 PM

running warm up/down 16:55 [3] 3.5 km (4:50 / km)
shoes: Vivo Road

Warmup to Boshoff
6 PM

running intervals 7:30 [4] 2.0 km (3:45 / km)
shoes: Vivo Road

The aim was 4 x 2km at 6:50-7:00
But after 1400m my calf tweaked...

running warm up/down 19:42 [3] 4.0 km (4:56 / km)
shoes: Vivo Road

Back to the club

Monday Aug 17, 2015 #

5 PM

running 37:57 [3] 7.9 km (4:48 / km)
shoes: MT 10 V2

easy to the Lights the down and back through Newlands
6 PM

running intervals 3:14 [3] 1.1 km (2:56 / km)
shoes: MT 10 V2

10 x 100m @ 17-18
1 x 100m 15.5sec

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