Training Log: Coach.dion
In the last 7 days:
| activity | # | time | miles | km | +m | |||||||
| cycling | 6 | 2:05:19 | 27.59 | (13.2/h) | 44.4 | (21.3/h) | ||||||
| running | 6 | 2:04:43 | 14.91 | (8:22) | 24.0 | (5:12) | ||||||
| Total | 9 | 4:10:02 | 42.5 | (5:53) | 68.4 | (3:39) | ||||||
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| Su | Mo | Tu | We | Th | Fr | Sa | |||||||
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
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
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!)
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
Recent Weeks:
| Week Ending | Training hours by intensity | ||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|
| 10 | ||||||||||
| Jan 20 | | ||||||||||
| Jan 13 | | ||||||||||
| Jan 6 | | ||||||||||
| Dec 30, 2018 | | ||||||||||
| Dec 23, 2018 | |
| Week Ending | Training hours by activity | ||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|
| 10 | ||||||||||
| Jan 20 | | ||||||||||
| Jan 13 | | ||||||||||
| Jan 6 | | ||||||||||
| Dec 30, 2018 | | ||||||||||
| Dec 23, 2018 | |
| Week Ending | Training kilometers by activity | ||||||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 140 | ||||||||||||||
| Jan 20 | | ||||||||||||||
| Jan 13 | | ||||||||||||||
| Jan 6 | | ||||||||||||||
| Dec 30, 2018 | | ||||||||||||||
| Dec 23, 2018 | |
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