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Training Log Archive: Coach.dion

In the 7 days ending Aug 30, 2020:

activity

time

miles

running

7:44:25

61.95

(7:30)

99.7

(4:39)

1350

Total

7:44:25

61.95

(7:30)

99.7

(4:39)

1350

1:34

0:00

» now

Sunday Aug 30, 2020 #

1 PM

running long 1:34:23 [3] 21.1 km (4:28 / km)
shoes: Vivo Ultra 3

kept it flatish and aimed at a cadance of +170 and a HR of -140

down Boundary
loop to Jefcoat
up Bergvliet farm around to Firgrove
Nova C back LM extension and home

Saturday Aug 29, 2020 #

10 AM

running hills 1:22:09 [3] 15.8 km (5:12 / km) +570m 4:24 / km
shoes: Yeti-X

up from Const Nek
just around the dams..

But what a run, I ran in sun and cloud going up,
then rain hail and some light snow! on the top

Friday Aug 28, 2020 #

5 PM

running tempo 38:49 [4] 10.0 km (3:53 / km)
shoes: NB Trail 00

Constantia Main to Lady's Mile Garage
down to Circle
through Bergvliet
and home via Boundary

Thursday Aug 27, 2020 #

4 PM

running 1:13:29 [3] 15.2 km (4:50 / km) +250m 4:28 / km
shoes: T-Rocket Sandals

From Home, up Spilhuis
To Cecelia, middle road to The Nek
Down to Die Hell
S/Cross
home 7 x 100m strides (3:18)

Wednesday Aug 26, 2020 #

4 PM

running hills 1:03:29 [3] 13.0 km (4:53 / km) +280m 4:25 / km
shoes: Sandle Street Black

To Price drive
up 8:42
down and on to Belair Drive
all the side roads
down and home

Tuesday Aug 25, 2020 #

5 PM

running tempo 50:36 [4] 12.0 km (4:13 / km)
shoes: Primus

Const Main at 4:24 to Nova C segment
Nova C segment 2.8km at 3:47
past Peddlars and home
6 x 100m strides

Monday Aug 24, 2020 #

5 PM

running 1:01:30 [3] 12.6 km (4:53 / km) +250m 4:26 / km
shoes: Sandle Street Black

Wynberg, Claremont
then up Price (5:20ish)
on to top gate
Spilhuis down and home

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