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Training Log Archive: Coach.dion

In the 7 days ending Feb 19, 2017:

activity	#	time	miles		km		+m
running	8	5:49:40	41.2	(8:29)	66.3	(5:16)	1390
cycling	4	4:57:38	60.27	(12.2/h)	97.0	(19.6/h)	380
Swimming	2	39:20	1.24	(31:39)	2.0	(19:40)
Total	14	11:26:38	102.71	(6:41)	165.3	(4:09)	1770

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Sunday Feb 19, 2017 #

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, 2017 #

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, 2017 #

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, 2017 #

5 PM

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

couple of laps

Wednesday Feb 15, 2017 #

9 AM

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

loop around the park

Tuesday Feb 14, 2017 #

8 AM

running hills 1:01:53 [3] 9.6 km (6:27 / km) +590m 4:56 / km
shoes: Vivo Trail 2015

took Dawn up to the Dams so we could see the Disas,
I just ran while she walked and jogged, I had to keep going back for her!

11 AM

running 35:07 [3] 6.6 km (5:19 / km) +100m 4:57 / km
shoes: Vivo Trail 2015

this was the run down after walking up the river and around...

Yes 100m of climbing going back for Dawn!

5 PM

cycling 1:18:29 [3] 22.0 km (16.8 kph) +380m

cycled to the club, and the to R'Mem to watch the guys on the hill
before cycling home past Top Gate

Monday Feb 13, 2017 #

6 AM

Swimming 19:45 [2] 1.0 km (19:45 / km)

40 lengths Long Street VA

5 PM

cycling 19:46 [2] 7.5 km (22.8 kph)

cycled to the club

6 PM

running 38:17 [3] 7.6 km (5:02 / km)
shoes: Vivo Road

easy loop to the lights down and back through Newlands

7 PM

cycling 24:22 [3] 7.5 km (18.5 kph)

cycled home

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