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Training Log Archive: Coach.dion

In the 7 days ending Dec 30, 2018:

activity # timemileskm+m
  running7 8:46:27 61.83(8:31) 99.5(5:17) 2000
  Total7 8:46:27 61.83(8:31) 99.5(5:17) 2000

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MoTuWeThFrSaSu

Sunday Dec 30, 2018 #

9 AM

running long 2:07:23 [4] 27.0 km (4:43 / km) +420m 4:23 / km
shoes: T-Rocket Sandals

Ran from home to Ou Kaapse Weg easy 10km
up to Silvermine 3.5km ran well!

then back down easy
5km at MP
5km easy home

Saturday Dec 29, 2018 #

7 AM

running intervals 1:08:50 [5] 16.5 km (4:10 / km)
shoes: Vivo EVA

loop round to Lady's Mile Garage
loop through Bergvliet
Jef Coat home

3 x 5km
20:51, 19:57, 18:56

Friday Dec 28, 2018 #

9 AM

running hills 1:13:12 [3] 6.7 km (10:56 / km) +630m 7:26 / km
shoes: T-Rocket Sandals

Ran from Spilhouse to Cecelia
up to Skeleton and up.
4.6km 47:56

than an un-timed hike with Rich and family to Maclears, Table Station, Echo Valley, dams and Nursery

Down Nursery and to top gate.
2.1km 25:16

Thursday Dec 27, 2018 #

6 AM

running 58:51 [3] 12.0 km (4:54 / km) +200m 4:32 / km
shoes: T-Rocket Sandals

Started with Dawn to GB
then road to Rathfelder,
loop to Ave Bordoux,
Spilhouse, Peter Cloete and home

Wednesday Dec 26, 2018 #

6 AM

running hills 1:26:06 [4] 16.0 km (5:23 / km) +570m 4:34 / km
shoes: T-Rocket Sandals

With Jacov up round the dams

Tuesday Dec 25, 2018 #

6 AM

running tempo 58:31 [3] 11.0 km (5:19 / km)
shoes: T-Rocket Sandals

ran from Dalebrook
7km with Dawn 41.50
4km tempo 16:38 from Muizenberg back

Monday Dec 24, 2018 #

12 PM

running 53:34 [2] 10.3 km (5:12 / km) +180m 4:47 / km
shoes: T-Rocket Sandals

from home with Mark
up GB, loop at top and back

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