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Training Log Archive: Coach.dion

In the 7 days ending Dec 1:

activity # timemileskm+m
  running8 7:39:38 51.76(8:53) 83.3(5:31) 1250
  cycling4 1:28:12 18.64(12.7/h) 30.0(20.4/h)
  Swimming1 31:11 1.0(31:11) 1.61(19:23)
  Total13 9:39:01 71.4(8:07) 114.91(5:02) 1250

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MoTuWeThFrSaSu

Sunday Dec 1 #

3 PM

running long 1:59:54 [3] 26.0 km (4:37 / km) +200m 4:26 / km
shoes: T-Rocket Sandals

down Silverhurst
Pedlars, Mnt Bike trail to Tokai
forest loop
Nova Constantia
Vineyards
home with a loop

Saturday Nov 30 #

7 AM

running long 2:18:14 [3] 16.0 km (8:38 / km) +950m 6:40 / km
shoes: Yeti-X

easy run lots of stops
from Nek up single ttracks
Dam wall, then UTCT route in reverse suporting
so Valley of the red gods
echo valley
little out and back on smuts trail Maclears side, then to overseers hut
down road and single track.
lost 1km on GPS as I start to run with Chantel and forgot my watch!

Friday Nov 29 #

6 AM

Swimming 31:11 [2] 1.61 km (19:23 / km)

Swimming, one lap of the canal

Thursday Nov 28 #

5 AM

running 14:02 [3] 2.5 km (5:37 / km)
shoes: NB 10v2

a little Monty run around the hood
5 PM

cycling 20:32 [3] 7.5 km (21.9 kph)

cycled to club
6 PM

running intervals 43:38 [4] 10.0 km (4:22 / km)
shoes: NB 10v2

5km warmup 23:23

10 x 500 nothing hard, just steady
1:59-2;04
7 PM

cycling 22:21 [3] 7.5 km (20.1 kph)

cycled home

Wednesday Nov 27 #

5 PM

running 51:09 [2] 10.0 km (5:07 / km)
ahr:124 max:137 shoes: Vivo Ultra 3

easy Boshoff loop back via the canals

watched the HR

Tuesday Nov 26 #

5 AM

running 14:49 [1] 2.7 km (5:29 / km)
shoes: Vivo Ultra 3

loop around the hood with Monty
5 PM

cycling 22:12 [3] 7.5 km (20.3 kph)

cycle to club
6 PM

running hills 43:06 [3] 9.6 km (4:29 / km) +100m 4:16 / km
shoes: Vivo Ultra 3

warm up through subway 5.2km 24:14
10 x hills on Glen Darrach not fast, and not all the way up!
3.9km 15:50

short back to the club
7 PM

cycling 23:07 [3] 7.5 km (19.5 kph)

cycle home

Monday Nov 25 #

5 PM

running 34:46 [2] 6.5 km (5:21 / km)
shoes: T-Rocket Sandals

easy loop through subway
back for 5 x short steep hills & 5 x 50m 43.7sec

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