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Training Log: Coach.dion

In the last 7 days:

activity # timemileskm+m
  Swimming9 2:51:50 5.59(30:44) 9.0(19:06)
  running5 2:07:40 16.16(7:54) 26.0(4:55)
  cycling4 1:30:23 18.64(12.4/h) 30.0(19.9/h)
  Total16 6:29:53 40.39(9:39) 65.0(6:00)
averages - rhr:47
«
1:53
0:00
SuMoTuWeThFrSa

Friday Dec 2 #

6 AM

Swimming 19:19 [2] 1.0 km (19:19 / km)

40 lengths long street VA

Thursday Dec 1 #

6 AM

Swimming 18:56 [2] 1.0 km (18:56 / km)

40 lengths long street VA
1 PM

Swimming 18:59 [3] 1.0 km (18:59 / km)

40 lengths long street VA
5 PM

running 44:51 [3] 9.0 km (4:59 / km)
shoes: Vivo Road

warmup through the subway
hills at Glendarrach, ok I was onlt jogging 150m of the hill and was stopping before the hill kicked up... really just watching the guys and looking for a little distance with a little rest inbetween

Wednesday Nov 30 #

6 AM

Swimming 19:28 [2] 1.0 km (19:28 / km)

40 lengths long street VA
1 PM

Swimming 19:23 [2] 1.0 km (19:23 / km)

40 lengths Long Street VA
5 PM

cycling 21:09 [3] 7.5 km (21.3 kph)
ahr:111 max:135 rhr:47

cycle to the club

running 28:53 [4] 6.0 km (4:49 / km)
ahr:153 max:162 rhr:47 shoes: Vivo Trail 2015

couple of laps on the track, puling a tire!
died after 2km then stopped at 4, had been running with Oloff then he stopped and I ran the last 2 with one of the track guys, a 400 / 800 runner!

no I'll run 4 km... bet he would have stopped at 1km if I didn't run a last km!
6 PM

cycling 24:20 [3] 7.5 km (18.5 kph)
ahr:112 max:131 rhr:47

cycled home in the wind...

Tuesday Nov 29 #

6 AM

Swimming 19:00 [3] 1.0 km (19:00 / km)

40 lenghts at long street VA
1 PM

Swimming 18:32 [3] 1.0 km (18:32 / km)

40 lengths long street VA
5 PM

running warm up/down 18:40 [2] 3.7 km (5:03 / km)
ahr:128 max:138 shoes: Vivo Road

easy warmup to Lady Anne to time the session
6 PM

running 15:06 [4] 3.3 km (4:35 / km)
ahr:134 max:152 rhr:47 shoes: Vivo Road

ran back from Lady Ann after timing the guys

Monday Nov 28 #

6 AM

Swimming 19:17 [3] 1.0 km (19:17 / km)

40 lengths long street VA
1 PM

Swimming 18:56 [3] 1.0 km (18:56 / km)

40 lengths long street VA
5 PM

cycling 21:29 [3] 7.5 km (20.9 kph)

cycle to club
mnt bike

running 20:10 [4] 4.0 km (5:03 / km)
shoes: Vivo Trail 2015

on the track pulling a tire legs tired from a couple of exercises I did on Sat and Sun evenings...
6 PM

cycling 23:25 [3] 7.5 km (19.2 kph)

cycled home, traffic was bad and lights were against me!

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