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Training Log Archive: Coach.dion

In the 7 days ending Feb 23, 2020:

activity	#	time	miles		km		+m
running	5	4:39:10	37.47	(7:27)	60.3	(4:38)	800
cycling	1	2:27:54	37.47	(15.2/h)	60.3	(24.5/h)	900
Swimming	1	31:02	1.0	(31:02)	1.61	(19:17)
Total	7	7:38:06	75.94	(6:02)	122.21	(3:45)	1700

2:27

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Sunday Feb 23, 2020 #

4 PM

running 1:01:57 [3] 13.0 km (4:46 / km) +200m 4:26 / km
shoes: StreetLite Sandals

Marathon test run..
up Southern Cross
Rhodes Drive to Top Gate
Klaasens and down past Wynberg

Saturday Feb 22, 2020 #

8 AM

cycling long 2:27:54 [3] 60.3 km (24.5 kph) +900m

long cycle
C/Nek up
Suikerbossie up and down (stopping to support Chantel) Mark joined me for this!
Chappies all the way over and back to HB
stopped at HB to support Chantel again)
up C/Nek steep side!

Friday Feb 21, 2020 #

6 AM

Swimming 31:02 [3] 1.61 km (19:17 / km)

another swim that i thought was faster than I really swam

Thursday Feb 20, 2020 #

5 PM

running hills 54:30 [5] 11.7 km (4:39 / km) +300m 4:08 / km
shoes: Vivo Ultra 3

warm up to R/mem 3.9km 20:00

hills
3 x 60easy/60hard up
3 x 60 hard from the corner
1 x hard from the corner to R/mem
back

Wednesday Feb 19, 2020 #

5 PM

running 1:14:58 [3] 15.2 km (4:56 / km) +300m 4:29 / km
shoes: T-Rocket Sandals

Through the forest, valley canyon
Kirstenbosh, mnt bike trail to top gate
7.5km 41.52
road, canal back, tempo
7.7km 33:06

Tuesday Feb 18, 2020 #

5 PM

running intervals 45:10 [5] 11.4 km (3:58 / km)
shoes: Primus

3.4km warmup around uct

35 x 200m 30 sec rest
39.7 - 42.7

1km warm down 3.55 1km

Monday Feb 17, 2020 #

5 PM

running 42:35 [3] 9.0 km (4:44 / km)
shoes: Vivo Ultra 3

easy loop thorough the subway
then some drills strides and short hills
ended with 2km tempo MP on the track

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