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Training Log Archive: Coach.dion

In the 7 days ending Apr 17, 2016:

activity # timemileskm+m
  running8 9:22:22 59.71(9:25) 96.1(5:51) 2710
  Total8 9:22:22 59.71(9:25) 96.1(5:51) 2710

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MoTuWeThFrSaSu

Sunday Apr 17, 2016 #

7 AM

running race 4:54:48 [5] 41.5 km (7:06 / km) +1800m 5:50 / km
shoes: Vivo Trail 2015

JMC
very unfit, so happy with my run till I kicked a rock and hit the ground and cramped for 10km... last about 20min.

Saturday Apr 16, 2016 #

2 PM

running warm up/down 29:40 [2] 5.0 km (5:56 / km)
shoes: MT 10 V2

easy loop through Green Belt with Richard and Richard

Friday Apr 15, 2016 #

5 AM

running 14:42 [2] 3.0 km (4:54 / km)
shoes: Altra Paradgm

Mornng loop in the dark through the park

Thursday Apr 14, 2016 #

5 PM

running warm up/down 33:57 [2] 7.5 km (4:32 / km)
shoes: Vivo Trail 2015

warmup through subway
2 x 200 (40 & 39)
then a couple of field crossing as I timed the guys (4:00 pace)

Wednesday Apr 13, 2016 #

5 PM

running long 1:08:24 [3] 14.7 km (4:39 / km) +210m 4:21 / km
shoes: Altra Paradgm

up Boshof then into Bishopscourt
Lincon, Hillwood, Forest Footbridge
back to the club through Newlands

Tuesday Apr 12, 2016 #

5 PM

running warm up/down 26:32 [2] 5.5 km (4:49 / km)
shoes: Altra Paradgm

Warmup through subway
6 PM

running hills 32:25 [5] 7.7 km (4:13 / km) +350m 3:26 / km
shoes: Altra Paradgm

10 x hill up round the summer house
ups
01:44 01:47 01:43 01:44 01:48
01:51 01:51 01:55 01:54 01:53

down 1:20-1:25

running warm up/down 2:44 [2] 0.5 km (5:28 / km)
shoes: Altra Paradgm

warm down back to club

Monday Apr 11, 2016 #

5 PM

running 59:10 [3] 10.7 km (5:32 / km) +350m 4:45 / km
shoes: Vivo WP trail

Single track hunting in Newlands forest, is it coming back to me? will I be ready for this weekends race?

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