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Training Log Archive: Coach.dion

In the 7 days ending Jan 26:

activity # timemileskm+m
  running5 5:00:17 42.07(7:08) 67.7(4:26) 580
  cycling7 4:12:39 46.6(11.1/h) 75.0(17.8/h)
  Swimming1 29:57 1.0(29:57) 1.61(18:37)
  Total13 9:42:53 89.67(6:30) 144.31(4:02) 580

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MoTuWeThFrSaSu

Sunday Jan 26 #

3 PM

cycling 1:52:32 [2] 30.0 km (16.0 kph)

easy ride with Dawn
loops in Constantia and to Tokai

Saturday Jan 25 #

6 AM

running race 2:35:41 [4] 36.2 km (4:18 / km) +480m 4:02 / km
shoes: StreetLite Sandals

Red Hill race

easy hills and easy finish
ran with Ryan till Red hill

Friday Jan 24 #

6 AM

Swimming 29:57 [3] 1.61 km (18:37 / km)

1 lap and it was my fastest time!

Thursday Jan 23 #

5 PM

cycling 22:24 [2] 7.5 km (20.1 kph)

cycle to club
6 PM

running 29:07 [3] 6.0 km (4:51 / km) +100m 4:29 / km
shoes: StreetLite Sandals

warm up to subway
stopped for hills at R/Mem
only 1 then took a couple of pictures
resting for weekend
ran back
7 PM

cycling 25:10 [3] 7.5 km (17.9 kph)

cycled home
there was some traffic so I lost time, but it was slow and easy

Wednesday Jan 22 #

5 PM

cycling 22:14 [3] 7.5 km (20.2 kph)

cycle to club
6 PM

running 15:32 [3] 3.0 km (5:11 / km)
shoes: Primus

so the achillies left leg is sore...
i can run no worries,
but with 2 big races i thought i would take it easy and turn
7 PM

cycling 24:04 [3] 7.5 km (18.7 kph)

cycled home

Tuesday Jan 21 #

5 PM

running intervals 56:47 [5] 13.5 km (4:12 / km)
shoes: T-Rocket Sandals

warm up to Boshoff 3.5km 17:06

6 x 1km reps
3:38 3:35 3:39 3:34 3:37 3:32

back to club 4km 18:09

Monday Jan 20 #

5 PM

cycling 22:50 [3] 7.5 km (19.7 kph)

cycle to club
6 PM

running 43:10 [2] 9.0 km (4:48 / km)
shoes: NB 610

easy through the subway
some short steep hills
drills and strides
2km temp on track
7 PM

cycling 23:25 [3] 7.5 km (19.2 kph)

cycled home

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