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Training Log Archive: Coach.dion

In the 7 days ending Jul 25, 2021:

activity

time

miles

running

7:56:11

57.91

(8:13)

93.2

(5:07)

1270

Total

7:56:11

57.91

(8:13)

93.2

(5:07)

1270

2:25

0:00

» now

Sunday Jul 25, 2021 #

12 PM

running long 1:38:17 [3] 20.0 km (4:55 / km)
shoes: Vegan Ultra

out on the 'flat' with Dawn on the bike
Meadowridge Jeffcoat and Bergvleit farm.
Dawn went home
I ran down Firgrove and Nova C before
heading home

Saturday Jul 24, 2021 #

2 PM

running warm up/down 17:56 [3] 3.5 km (5:07 / km)
shoes: Salming trail

ran to Gone2Gone

running 1:48:53 [3] 17.2 km (6:20 / km) +880m 5:02 / km
shoes: Salming trail

Gone2Gone
Vlakenberg and Cecelia Waterfall

4 PM

running warm up/down 18:52 [3] 3.5 km (5:23 / km)
shoes: Salming trail

Ran home from gone2gone

Friday Jul 23, 2021 #

6 PM

running 37:00 [3] 8.0 km (4:38 / km)
shoes: Max

Const Main
down Lady's Mile Ex to Garage and back down Kendal and Boundary

Thursday Jul 22, 2021 #

5 PM

running intervals 40:34 [3] 10.0 km (4:03 / km)
shoes: 5 Finger test pair

3km warm up around UCT

30 x 200m 30sec rest

40-42sec total time (20:49 for the 6km)

1km warm down

Wednesday Jul 21, 2021 #

6 PM

running 1:10:04 [3] 15.0 km (4:40 / km) +190m 4:24 / km
shoes: NB Trail 00

Wynberg/Chelsea over foot bridge
top gate, Rhodes down by Zoes
lower Rathfelder, Eugene Marais
Venis, Rust en Vreda
home

Tuesday Jul 20, 2021 #

5 PM

running 55:13 [3] 10.0 km (5:31 / km) +200m 5:01 / km
shoes: Primus SG

Jack's loop
but came back over the wooden bridge

nice to be back in the forest

Monday Jul 19, 2021 #

5 PM

running 29:22 [3] 6.0 km (4:54 / km)
shoes: Yeti-X

little run up past the horses
the 3 x the trail and country loop
home

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