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Training Log Archive: Coach.dion

In the 7 days ending Nov 25, 2018:

activity # timemileskm+m
  running6 7:46:28 59.65(7:49) 96.0(4:52) 1670
  Swimming1 33:25 0.99(33:37) 1.6(20:53)
  Total7 8:19:53 60.65(8:15) 97.6(5:07) 1670

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MoTuWeThFrSaSu

Sunday Nov 25, 2018 #

7 AM

running tempo 1:28:44 [4] 21.1 km (4:12 / km)
shoes: Vivo EVA

ran from Dalebrook to Simon's Town and back.

no speed, and while running at this pace was easy, I didn't really have another gear.

Saturday Nov 24, 2018 #

9 AM

running long 1:47:15 [3] 22.0 km (4:53 / km) +470m 4:24 / km
shoes: Primus

up Constantia Main
Die Hell
Southern Cross
Mnt Bike single track to Cecelia
lower road back, middle road back to Cecelia
top road over lookout to Nek
Home down Main

Friday Nov 23, 2018 #

6 AM

Swimming 33:25 [3] 1.6 km (20:53 / km)

Canal swim, new start from Trail and Tar

Thursday Nov 22, 2018 #

5 PM

running 1:02:43 [3] 11.6 km (5:24 / km) +310m 4:46 / km
shoes: Primus

easy run
Animal enclosure
windy corner (and it was windy)
through to forest and back

Wednesday Nov 21, 2018 #

5 PM

running hills 1:11:09 [4] 13.3 km (5:21 / km) +630m 4:20 / km
shoes: Primus

down to Main Rd
then: One Hill Wednesday
up Klipper, Princess Anne
Single track next to Rhodes,
then up to Blockhouse

Tuesday Nov 20, 2018 #

5 PM

running tempo 1:04:20 [4] 14.0 km (4:36 / km)
shoes: Vivo EVA

down to Ronderbosch,
loop of the Common
loop by Warehouse
past Cricket club
and back to club
tempo at time 5.25km at about 4:00

Monday Nov 19, 2018 #

5 PM

running 1:12:17 [3] 14.0 km (5:10 / km) +260m 4:43 / km
shoes: Primus

Into the frest at the Subway,
up The Hill
Kirstenbosch up, but down the stairs of Soles hill
loop on road and back down river

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