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Training Log Archive: Coach.dion

In the 7 days ending Feb 2:

activity # timemileskm+m
  running6 4:22:07 36.97(7:05) 59.5(4:24) 400
  cycling8 3:02:48 37.28(12.2/h) 60.0(19.7/h)
  Swimming1 51:57 1.0(51:58) 1.61(32:17)
  Total14 8:16:52 75.25(6:36) 121.11(4:06) 400

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MoTuWeThFrSaSu

Sunday Feb 2 #

4 PM

running 56:02 [3] 12.5 km (4:29 / km) +200m 4:09 / km
shoes: T-Rocket Sandals

up Splihouse to topgate
Klaasens to foot bridge and home

Saturday Feb 1 #

6 AM

running race 1:22:57 [5] 21.1 km (3:56 / km) +200m 3:45 / km
shoes: Vivo Ultra 3

Firgrove half
WP champs
3rd place
18:44 out fast
20:14 got hilly
18:45 pushing for 2nd...
25:16 (6.1km) finished... broken

Friday Jan 31 #

6 AM

Swimming 51:57 [2] 1.61 km (32:17 / km)

splashing in the canal

Thursday Jan 30 #

5 PM

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

cycle to club
6 PM

running intervals 22:26 [3] 5.1 km (4:24 / km)
shoes: Primus

short warm up around UCT 3.5km 17:16

8 x 200 long rest
38's
7 PM

cycling 22:51 [2] 7.5 km (19.7 kph)

cycled home

Wednesday Jan 29 #

5 PM

cycling 22:09 [2] 7.5 km (20.3 kph)

cycled to club
6 PM

running 39:01 [2] 8.0 km (4:53 / km)
shoes: Vivo Ultra 3

little loop around the common
7 PM

cycling 25:05 [2] 7.5 km (17.9 kph)

cycled home

Tuesday Jan 28 #

5 PM

cycling 23:59 [3] 7.5 km (18.8 kph)

cycled to the club
6 PM

running intervals 28:33 [3] 6.5 km (4:24 / km)
shoes: NB 610

short warmup around uct
3.5km 1713

3 x 1000m controlled
3:47 3:47 3:45
7 PM

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

cycled home

Monday Jan 27 #

5 PM

cycling 20:38 [2] 7.5 km (21.8 kph)

cycle to club

running 33:08 [2] 6.3 km (5:16 / km)
shoes: NB 10v2

easy through the subway
5 x short hills
strides and drills
7 PM

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

cycled home

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