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Training Log: Coach.dion

In the last 7 days:

activity # timemileskm+m
  cycling6 2:05:19 27.59(13.2/h) 44.4(21.3/h)
  running6 2:04:43 14.91(8:22) 24.0(5:12)
  Total9 4:10:02 42.5(5:53) 68.4(3:39)
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Wednesday Jan 16 #

5 PM

cycling 18:58 [3] 7.5 km (23.7 kph)

cycled to club

running intervals 32:48 [3] 6.0 km (5:28 / km)
shoes: Primus

1km warmup 4:43
1km walk 6:57 very slow today
1km backwards 6:40
1km tempo 4:00
2km pulling a tire! 4:54 & 5:31
6 PM

cycling 19:20 [3] 7.3 km (22.7 kph)

cycled home

Tuesday Jan 15 #

5 PM

cycling 23:35 [3] 7.5 km (19.1 kph)

CYCLE TO CLUB
TRAFFIC BAD

running warm up/down 19:34 [2] 3.8 km (5:09 / km)
shoes: T-Rocket Sandals

EASY RUN TO LADY ANNE
6 PM

running 16:54 [2] 3.2 km (5:17 / km)
shoes: T-Rocket Sandals

EASY RUN BACK, DIDN'T DO THE SESSION, JUST WATCHED
7 PM

cycling 19:25 [3] 7.3 km (22.6 kph)

CYCLED HOME

Monday Jan 14 #

5 PM

cycling 23:03 [3] 7.5 km (19.5 kph)

cycled to the club
6 PM

running intervals 33:19 [3] 6.0 km (5:33 / km)
shoes: MT 10 V2

1km warm up 4:51
1km race walk 5:59
1km run backwards 6:56
1km tempo 4:06
2km tire pulling 5:18, and 6:07 (stopped to take a picture!)

cycling 20:58 [3] 7.3 km (20.9 kph)

cycle home

Sunday Jan 13 #

9 AM

running 8:41 [2] 2.0 km (4:21 / km)
shoes: T-Rocket Sandals

around the km loop and home
2 PM

running 13:27 [2] 3.0 km (4:29 / km)
shoes: T-Rocket Sandals

ran my loop around and through the park

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Recent Weeks:

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Training hours by intensity
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Jan 20
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Jan 6
Dec 30, 2018
Dec 23, 2018

Week
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Training hours by activity
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Jan 20
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Dec 30, 2018
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140
Jan 20
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