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Training Log Archive: Coach.dion

In the 7 days ending Jan 19:

activity # timemileskm+m
  running7 7:38:10 55.49(8:15) 89.3(5:08) 1400
  cycling6 2:16:54 27.96(12.3/h) 45.0(19.7/h)
  Swimming1 30:49 1.0(30:49) 1.61(19:09)
  Total14 10:25:53 84.45(7:25) 135.91(4:36) 1400

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MoTuWeThFrSaSu

Sunday Jan 19 #

running tempo 1:26:57 [4] 21.1 km (4:07 / km)
shoes: Vivo Ultra 3

from home vob 15km route
but down past Karen to Jeffcoat and back
20:55 20:40 20:26 20:17 4:37

Saturday Jan 18 #

9 AM

running long 2:31:19 [4] 21.1 km (7:10 / km) +1050m 5:45 / km
shoes: Yeti-X

From the nek
single tracks up 25:58
to Nursery 9:47
to Skeleton 6:26
To Maclear's 23:24
To Platteklip middle 11:47
back down ladders to Echo Valley
Echo valley to smuts track
then turn at look at the disas
road down

Friday Jan 17 #

6 AM

Swimming 30:49 [3] 1.61 km (19:09 / km)

Swimming, one lap of the canal

Thursday Jan 16 #

5 PM

cycling 21:39 [2] 7.5 km (20.8 kph)

cycle to the club
6 PM

running hills 55:35 [5] 12.0 km (4:38 / km) +350m 4:03 / km
shoes: T-Rocket Sandals

warm up to subway
6 x R/mem hills
2:16 2:17 2:19 2:19 2:19 2:23 up
1:40 1:37 1:40 1:39 1:47 1:41 down quickish

back to club and 3 laps at 4;00
7 PM

cycling 22:17 [3] 7.5 km (20.2 kph)

cycle home

Wednesday Jan 15 #

8 AM

running 37:07 [2] 7.0 km (5:18 / km)
shoes: T-Rocket Sandals

ran home from taking the car for a service
5 PM

cycling 21:23 [2] 7.5 km (21.0 kph)

cycle to club
6 PM

running 40:50 [3] 8.5 km (4:48 / km)
shoes: T-Rocket Sandals

short loop around the common
7 PM

cycling 21:40 [2] 7.5 km (20.8 kph)

cycled home

Tuesday Jan 14 #

5 PM

running intervals 55:25 [5] 13.5 km (4:06 / km)
shoes: T-Rocket Sandals

warm up to boshoff 17:14 3.5km
4 x 2km
7:22 7:23 7;21 on Boshoff
7:01 heading back, to Main rd

2km warm down 9:01

Monday Jan 13 #

5 PM

cycling 23:52 [2] 7.5 km (18.9 kph)

cycled to the club
6 PM

running 30:57 [3] 6.1 km (5:04 / km)
shoes: Vivo Ultra 3

easy through the subway
5 short steep hills and on to the club
7 PM

cycling 26:03 [2] 7.5 km (17.3 kph)

cycled home

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