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Training Log Archive: Coach.dion

In the 7 days ending Nov 10:

activity # timemileskm+m
  running7 6:04:47 48.78(7:29) 78.5(4:39) 50
  cycling6 2:04:59 28.09(13.5/h) 45.2(21.7/h)
  Swimming1 32:22 1.0(32:22) 1.61(20:07)
  Total14 8:42:08 77.86(6:42) 125.31(4:10) 50

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MoTuWeThFrSaSu

Sunday Nov 10 #

2 PM

running long 1:38:30 [3] 21.1 km (4:40 / km)
shoes: T-Rocket Sandals

with Dawn on the bike
down boundry
loop by Bergvliet farm
up firgrove
Strawberry loop and home via the Woof Project

Saturday Nov 9 #

12 PM

running long 1:39:50 [3] 21.1 km (4:44 / km)
shoes: T-Rocket Sandals

vob 15km loop
well most of it, did head home from the ladies mile circle

Friday Nov 8 #

6 AM

Swimming 32:22 [2] 1.61 km (20:07 / km)

1 lap of the canal

still no faster!

Thursday Nov 7 #

5 PM

cycling 20:49 [3] 7.5 km (21.6 kph)

cycled to club
6 PM

running intervals 39:04 [4] 9.0 km (4:20 / km)
shoes: NB 10v2

5km warm up
5 x 500 working the last
100m 18.7
200m 37.4
300m 56.6
400m 76.5
500m 1:39.4

the start of the 500s run at 3:55 pace

1.3km warm down
7 PM

cycling 22:06 [3] 7.7 km (20.9 kph)

Cycled home

Wednesday Nov 6 #

5 PM

running 47:17 [3] 10.5 km (4:30 / km)
shoes: Vivo Ultra 3

easy loop in Ronderbosch
a little tempo on the way back

Tuesday Nov 5 #

5 AM

running 14:09 [1] 2.5 km (5:40 / km)
shoes: NB 610

little Monty loop
5 PM

cycling 20:55 [3] 7.5 km (21.5 kph)

cycle to the club
6 PM

running 35:59 [3] 8.0 km (4:30 / km) +50m 4:22 / km
shoes: NB 610

warm up through the subway
to Glen Darrach
5 x 200m hills fast
46.4 40.9 41.2 41.0 41.9
downs +_60
easy back to the club
7 PM

cycling 19:39 [3] 7.5 km (22.9 kph)

cycle home

Monday Nov 4 #

5 PM

cycling 20:00 [3] 7.5 km (22.5 kph)

cycled to the club
6 PM

running 29:58 [3] 6.3 km (4:45 / km)
shoes: T-Rocket Sandals

easy loop through the subway
5 x short steep hills
5 x 50m strides 42.8s
7 PM

cycling 21:30 [2] 7.5 km (20.9 kph)

cycled home

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