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Training Log Archive: Coach.dion

In the 7 days ending Feb 17:

activity # timemileskm+m
  running5 4:35:38 37.53(7:21) 60.4(4:34) 430
  cycling1 2:39:26 31.69(11.9/h) 51.0(19.2/h)
  Swimming1 31:49 1.0(31:49) 1.61(19:46)
  Total7 7:46:53 70.22(6:39) 113.01(4:08) 430

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MoTuWeThFrSaSu

Sunday Feb 17 #

6 AM

cycling 2:39:26 [3] 51.0 km (19.2 kph)

Followed Peninsula marathon to Simon's Town and back

Saturday Feb 16 #

6 AM

running tempo 1:37:12 [4] 23.0 km (4:14 / km)
shoes: T-Rocket Sandals

Constantia Main to Ladies Mile
Circle then into Bergvliet
down to Main Rd
Kirstenhof loop
Spaanschemat River Rd home

Friday Feb 15 #

5 AM

Swimming 31:49 [2] 1.61 km (19:46 / km)

canal swim from Trail and Tar
just one loop

Thursday Feb 14 #

5 PM

running hills 50:21 [5] 11.0 km (4:35 / km) +200m 4:12 / km
shoes: Vivo EVA

warm up to Forries

3 x 45sec +_200m Hill
2 x 500m flat 1:46 1:48
3 x 45sec +_ 200m Hill
3 x 45sec hill 250m flat and down 2:30ish

warm down

Wednesday Feb 13 #

5 PM

running 42:02 [2] 7.9 km (5:19 / km) +230m 4:39 / km
shoes: Primus

easy Animal enclosure loop, down R/Mem rd

Tuesday Feb 12 #

5 PM

running intervals 54:30 [5] 12.2 km (4:28 / km)
shoes: Vivo EVA

warm up 25:35

6 x 1000m
3:44 3:44 3:40 3:40 3:37 then easy 3:59

warm down 6:29

Monday Feb 11 #

6 PM

running 31:33 [2] 6.3 km (5:00 / km)
shoes: Vivo EVA

easy run through the subway and back t the field for some drils

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