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Training Log Archive: Coach.dion

In the 7 days ending May 29:

activity # timemileskm+m
  running7 6:41:10 52.26(7:41) 84.1(4:46) 840
  Total7 6:41:10 52.26(7:41) 84.1(4:46) 840

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MoTuWeThFrSaSu

Sunday May 29 #

3 PM

running 1:24:31 [3] 15.3 km (5:31 / km) +300m 5:02 / km
shoes: Salming trail

Loop up through the GB to Cecelia
around and up to the lookout
down to S/cross and GB down and home

Saturday May 28 #

4 PM

running race 1:29:37 [3] 21.1 km (4:15 / km) +100m 4:09 / km
shoes: Sandal Cross

tempo half
on my own!
Constantia Main, R'nV, around to Nahoon Loquat
Down to Parish, Const main to Nova C
Down Firgrove to Bergvliet farm
home down Boundary

Thursday May 26 #

5 PM

running 49:15 [3] 11.5 km (4:17 / km)
shoes: Elite 1

3.5KM WARMUP AROUND UCT 17.25

4 X 2KM 2min Rest
7:36 7:34 7:37
9:04 EASY!!!

Wednesday May 25 #

6 PM

running 43:22 [3] 9.0 km (4:49 / km) +130m 4:30 / km
shoes: Sandal Cross

from home out and up Spilhuis
then turned at 4.5km and head back
a little quicker, and finished nicely 4:06

Tuesday May 24 #

10 AM

running 1:10:08 [3] 13.3 km (5:16 / km) +310m 4:43 / km
shoes: Yeti-X

Met Alea Brandt at the gym
took her (and James) up through the GB
to Cecelia loops to the lookout
down SCross GB
back to gym
5 PM

running tempo 48:17 [3] 10.7 km (4:31 / km)
shoes: Elite 1

Warm up to Common
then 5km tempo 20:00

followed by 10 x 200 fast (41ish pace with 45sec rest)

then back to the club

Monday May 23 #

6 AM

running 16:00 [3] 3.2 km (5:00 / km)
shoes: Elite 1

letter loop over Doordrift

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