Training Log Archive: Coach.dionIn the 7 days ending Jan 1, 2017:
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| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||
Sunday Jan 1, 2017 #
7 AM
running 33:25 [2] 6.0 km (5:34 / km)
shoes: MT 10 V2
run up the Green Belt with Dawn
and 1km at the school Dawn's pace 4:55
and 1km at the school Dawn's pace 4:55
cycling 2:02:41 [3] 50.0 km (24.5 kph)
ahr:119 max:149
From home up to Nek
down onto HB the up Chappies
back over Ou Kaapse Weg 25:30 that's a minute quicker than last week but still a long way off my fastest
down onto HB the up Chappies
back over Ou Kaapse Weg 25:30 that's a minute quicker than last week but still a long way off my fastest
Saturday Dec 31, 2016 #
7 AM
running 1:09:27 [2] 12.0 km (5:47 / km)
shoes: Vivo Road
easy run with Dawn
up to peddlers mnt bike trails loop back home
up to peddlers mnt bike trails loop back home
11 AM
Swimming 18:56 [3] 1.0 km (18:56 / km)
40 lengths at Constantia VA
Friday Dec 30, 2016 #
10 AM
running 53:56 [3] 11.0 km (4:54 / km)
shoes: Vivo Trail 2015
up Green Belts across Cecelia to S/Cross down Green Belts home
1 PM
Swimming 39:06 [3] 2.0 km (19:33 / km)
80 lengths at Constantia VA
1km 19:21
2nd 19:44
1km 19:21
2nd 19:44
Thursday Dec 29, 2016 #
6 AM
running 1:00:56 [2] 11.0 km (5:32 / km)
shoes: Vivo Road
Ran with Dawn from Mouille Point out to Sea Point and back.
9 AM
cycling 1:24:48 [3] 32.0 km (22.6 kph)
cycled home from mouille point... left Dawn with her friend. Road Suikerbossie and C Nek
Wednesday Dec 28, 2016 #
6 AM
cycling long 3:25:09 [4] 85.0 km (24.9 kph)
down Main to CP
Kommitjie pass then
Ou Kaapse Weg ended up being slow 26:30
Kommitjie pass then
Ou Kaapse Weg ended up being slow 26:30
Tuesday Dec 27, 2016 #
6 AM
running hills 50:22 [4] 11.0 km (4:35 / km)
shoes: Vivo Road
with Dawn up Chappies ok I left and ran hardish up waited a couple of times down was good to be running!
Monday Dec 26, 2016 #
10 AM
running 1:01:29 [4] 11.0 km (5:35 / km) +270m 4:59 / km
shoes: Vivo Trail 2015
walked dogs in Newlands ran home on new mnt bike track
top gate and GB home
top gate and GB home
Swimming 19:49 [3] 1.0 km (19:49 / km)
40 lengths at Constantia va