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Training Log Archive: Coach.dion

In the 7 days ending May 15:

activity # timemileskm+m
  running6 4:54:17 38.21(7:42) 61.5(4:47) 650
  Total6 4:54:17 38.21(7:42) 61.5(4:47) 650

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MoTuWeThFrSaSu

Sunday May 15 #

2 PM

running 43:54 [3] 9.0 km (4:53 / km)
shoes: Elite 1

Const main to Emporium
tried to pick it up 4:30 for next km but that was it
lets sore
down to Bergvliet and home

Saturday May 14 #

11 AM

running hills 1:43:06 [3] 21.1 km (4:53 / km) +650m 4:14 / km
shoes: Sandal Cross

warm up to Price drive
4 x to the top
9:06 9:03 9:11 8:43
downs
6:49 6:46 6:51 6:52

then home

legs sore on sunday and monday

Thursday May 12 #

5 PM

running intervals 43:10 [3] 10.5 km (4:07 / km)
shoes: Vivo Ultra 3

3.5km warm up around UCT
17:01

7 x 1000m 75 sec rest

3:47 3:46 3:45 3:44
3:43 3:42 3:41

Wednesday May 11 #

6 PM

running 32:59 [3] 7.0 km (4:43 / km)
shoes: Blue Sole

Constantia Main to Circle Garage around and home

tried to pick up the pace a bit on the way home

Tuesday May 10 #

5 PM

running 36:26 [3] 6.8 km (5:21 / km)
shoes: Primus

From the club through the subway
turned right and down Van Reenen
Newlands back to the club
2 x 100m tempo to stretch the legs

Monday May 9 #

6 PM

running 34:42 [3] 7.1 km (4:53 / km)
shoes: Max

loop round to Kendal up!
then loop down home again

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