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Training Log: Coach.dion

In the last 7 days:

activity # timemileskm+m
  running7 3:37:54 26.97(8:05) 43.4(5:01) 230
  cycling8 3:00:05 37.28(12.4/h) 60.0(20.0/h)
  Swimming6 1:49:27 3.42(32:02) 5.5(19:54)
  Total19 8:27:26 67.67(7:30) 108.9(4:40) 230
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MoTuWeThFrSaSu

Friday Jan 20 #

6 AM

Swimming 19:21 [2] 1.0 km (19:21 / km)

40 lengths at Long Street VA

Thursday Jan 19 #

6 AM

Swimming 19:14 [2] 1.0 km (19:14 / km)

40 lengths at long street VA
1 PM

Swimming 11:38 [2] 0.5 km (23:16 / km)

20 lengths breaststroke at Long Street VA
5 PM

cycling 22:50 [2] 7.5 km (19.7 kph)

cycled to the club

running warm up/down 16:23 [2] 3.1 km (5:17 / km)
shoes: Vivo Trail 2015

warmup around UCT
Sports Center, Rugby Road, MR/Mem back
6 PM

running intervals 21:26 [5] 6.0 km (3:34 / km)
shoes: Vivo Trail 2015

15 x 400m 55sec rest
90.4 87.5 86.1 86.3 85.9
85.7 85.2 85.4 84.5 86.0
85.3 84.2 84.3 85.3 83.6
7 PM

cycling 22:30 [2] 7.5 km (20.0 kph)

cycled home

Wednesday Jan 18 #

6 AM

Swimming 19:39 [2] 1.0 km (19:39 / km)

40 lengths long street VA
5 PM

cycling 22:35 [2] 7.5 km (19.9 kph)

cycled to the club
6 PM

running hills 37:35 [3] 6.5 km (5:47 / km) +230m 4:55 / km
shoes: Vivo Trail 2015

little trail loop around R/Mem
7 PM

cycling 22:12 [2] 7.5 km (20.3 kph)

cycled home

Tuesday Jan 17 #

7 AM

running 1:02:15 [2] 11.3 km (5:31 / km)
shoes: MT 10 V2

loop with Dawn
to stables
Sliverhurst and back through the green belt
5 PM

running warm up/down 17:11 [2] 3.5 km (4:55 / km)
shoes: Vivo Road

warmup to boshoff

cycling 23:37 [2] 7.5 km (19.1 kph)

cycled to club
6 PM

running intervals 15:28 [5] 4.0 km (3:52 / km)
shoes: Vivo Road

2 x 2km 7:43 7:45

running warm up/down 21:50 [2] 4.0 km (5:28 / km)
shoes: Vivo Road

easy run back to the club
7 PM

cycling 22:22 [2] 7.5 km (20.1 kph)

cycled home

Monday Jan 16 #

6 AM

Swimming 20:01 [2] 1.0 km (20:01 / km)

40 lengths long street VA
1 PM

Swimming 19:34 [2] 1.0 km (19:34 / km)

40 lengths Long Street VA
5 PM

cycling 23:31 [2] 7.5 km (19.1 kph)

cycled to club
6 PM

running 25:46 [4] 5.0 km (5:09 / km)
shoes: Vivo Trail 2015

no the track pulling the tyre
7 PM

cycling 20:28 [2] 7.5 km (22.0 kph)

cycled home

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Dec 25, 2016

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