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Training Log Archive: Coach.dion

In the 7 days ending May 28, 2023:

activity # timemileskm+m
  running6 6:40:54 47.6(8:25) 76.6(5:14) 970
  cycling1 1:06:50 12.43(11.2/h) 20.0(18.0/h)
  Total7 7:47:44 60.02(7:48) 96.6(4:51) 970

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MoTuWeThFrSaSu

Sunday May 28, 2023 #

12 PM

running tempo 48:12 [3] 10.0 km (4:49 / km)
shoes: Larva

3km easy to the Emporium

5km tempo down Ladies Mile side road
turn at Jeff Coat and on to Boundary

2km easy home

ok that was a failed 5km 21:37
ankle sore
4 PM

cycling 1:06:50 [3] 20.0 km (18.0 kph)

with Dawn loops
in the hood to Bergvliet
and back

Saturday May 27, 2023 #

8 AM

running long 1:54:28 [3] 21.1 km (5:25 / km) +360m 5:00 / km
shoes: Larva

Wynberg, Foot Bridge
top gate, Rhode to Cecelia
Forest to Nek
down Ladies Mile Home

Thursday May 25, 2023 #

5 PM

running intervals 54:24 [3] 11.0 km (4:57 / km)
shoes: Larva

Ronderbosch loop
Common, Red CrossWPCC,
Newlands and Canal back

Fartlek, 6 x Effort
Between 250m and 750m
@ MP

Wednesday May 24, 2023 #

5 PM

running 1:10:15 [3] 13.2 km (5:19 / km) +220m 4:55 / km
shoes: Larva

Up past Wynberg Park
to top gate
along Rhodes to S/Cross
Down Dawn
Zoes to Brommisvlie
and home in the dark

Tuesday May 23, 2023 #

5 PM

running hills 54:48 [3] 10.3 km (5:19 / km) +240m 4:46 / km
shoes: Larva

Hills run from UCT
up past the Mill
up Ring Road
Up past Tennis Courts
up 60sec R/Mem
subway, down
up Forries
up around Imhoff
then a couple of bumps on the way back
maybe 10 different hills

Monday May 22, 2023 #

5 PM

running 58:47 [3] 11.0 km (5:21 / km) +150m 5:00 / km
shoes: Larva

up Spilhuis with side road
down to Ave Bordeaux
Bromisvlie
up to Doordrift and home

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