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Training Log Archive: Coach.dion

In the 7 days ending Jul 12, 2020:

activity

time

miles

running

6:37:49

45.67

(8:43)

73.5

(5:25)

1550

Total

6:37:49

45.67

(8:43)

73.5

(5:25)

1550

2:31

0:00

» now

Sunday Jul 12, 2020 #

10 AM

running long 1:34:43 [3] 20.0 km (4:44 / km) +350m 4:21 / km
shoes: MT 10 V2

To Constantia, up Spilhaus tempo 3:54
down to Brommisvlie
then to Wynberg park hill up
over to Forest/exitor
Topgate Rhodes to Zoe's
and home

Saturday Jul 11, 2020 #

12 PM

running long 2:31:37 [3] 20.0 km (7:35 / km) +1100m 5:57 / km
shoes: Yeti-X

from the nek
up single tracks (both)
Smuts track to Maclears 67:21
to Platteklip 12:46
Valley of the red gods back
down the road to the Nek

Friday Jul 10, 2020 #

5 PM

running 26:27 [2] 6.0 km (4:25 / km)
shoes: NB Trail 00

loop around the block
fast down Doordrift 2km 6:38
loop around and home

Thursday Jul 9, 2020 #

5 PM

running 22:56 [2] 5.0 km (4:35 / km)
shoes: NB Trail 00

in the rain and cold
around the block,
with a detour off Doordrift

Wednesday Jul 8, 2020 #

5 PM

running 29:51 [3] 6.5 km (4:36 / km)
shoes: T-Rocket Sandals

easy loop
Constantia Main
on to Ladies Mile Garage
and home
10 x strides from 5 -6

Tuesday Jul 7, 2020 #

5 PM

running tempo 39:42 [4] 9.0 km (4:25 / km) +100m 4:11 / km
shoes: StreetLite Sandals

Easy on Constantia Main
up Alphen, Spilhaus hard 3km tempo 4:00 / km 100m climb
around an Brommisvlie back

Monday Jul 6, 2020 #

5 PM

running 32:33 [2] 7.0 km (4:39 / km)
shoes: Vivo Ultra 3

easy loop around the main Rd
back on Boundary
with 10 x 100 strides (3:15 ave)

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