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Training Log: Coach.dion

In the last 7 days:

activity # timemileskm+m
  running5 3:34:23 26.41(8:07) 42.5(5:03) 700
  cycling1 2:55:01 37.28(12.8/h) 60.0(20.6/h)
  Swimming2 38:54 1.24(31:18) 2.0(19:27)
  Total8 7:08:18 64.93(6:36) 104.5(4:06) 700
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3:26
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WeThFrSaSuMoTu

Monday Feb 20 #

6 AM

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

40 lengths long street VA

Sunday Feb 19 #

6 AM

cycling long 2:55:01 [3] 60.0 km (20.6 kph)

followed Pen marathon, first 10km on the tandem with Dawn, then on Marks bike into a very strong wind to Simon's town..

back was fast!
6 PM

running 31:55 [2] 7.0 km (4:34 / km)
shoes: Vivo Road

loop around the block to Ladies Mile and back down Long Street

Saturday Feb 18 #

7 AM

running long 2:17:08 [3] 25.5 km (5:23 / km) +700m 4:44 / km
shoes: Vivo Trail 2015

Up through the Green Belts with Dawn to Southern Cross,
Then up and around the dams before heading back

Friday Feb 17 #

6 AM

Swimming 19:35 [2] 1.0 km (19:35 / km)

40 lengths long street VA
4 PM

running 16:23 [2] 3.5 km (4:41 / km)
shoes: NB 10v2

ran back from walking the dogs at Oak

Thursday Feb 16 #

5 PM

running tempo 11:50 [3] 3.0 km (3:57 / km)
shoes: NB 10v2

couple of laps

Wednesday Feb 15 #

9 AM

running 17:07 [2] 3.5 km (4:53 / km)
shoes: Vivo Road

loop around the park

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