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Training Log Archive: Coach.dion

In the 7 days ending Jan 31:

activity # timemileskm+m
  cycling6 9:06:54 129.25(14.2/h) 208.0(22.8/h) 1480
  walking1 3:10:46 9.32(20:28) 15.0(12:43) 550
  running1 34:21 3.11(11:03) 5.0(6:52)
  Total8 12:52:01 141.67(5:27) 228.0(3:23) 2030

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Sunday Jan 31 #

8 AM

cycling long 2:55:18 [3] 73.0 km (25.0 kph) +600m

down Main Rd to Simon's Town
Cape Point, back over Red Hill
Main home
little North Wester and a lite rain down south!

Saturday Jan 30 #

5 AM

walking 3:10:46 [3] 15.0 km (12:43 / km) +550m 10:45 / km
shoes: Vegan Ultra

walked with Dawn and Monty
up to see the Disas
up 1st Single track
road to Dam
single track to first Disa's
did do a little jogging on the flat bits
so about 53min at 7-8min/km maybe 7km

Friday Jan 29 #

6 AM

running 34:21 [1] 5.0 km (6:52 / km)
shoes: StreetLite Sandals

little loop with Dawn and Monty
around and to big field by Lange
one loop and back home
5 PM

cycling 1:14:34 [3] 30.0 km (24.1 kph) +150m

Meadowridge loops
Bergvleit loops
and onto Tokia

Thursday Jan 28 #

5 PM

cycling 1:20:44 [3] 25.0 km (18.6 kph) +350m

cycled to UCT
with the boys for a little bit
warm up and tempo,
then home, but over Thorn and top gate

Wednesday Jan 27 #

5 PM

cycling 1:12:23 [3] 28.0 km (23.2 kph) +150m

waved my way through Bergvliet
and Tokia past Trail & Tar
home via Nova Constantia

Tuesday Jan 26 #

6 PM

cycling 1:03:37 [3] 25.0 km (23.6 kph) +230m

started off going Wynberg side
up over the foot bridge to Top Gate
down past Zoe's Rathfelder, Venues
Parish, Ladies Mile and Bergvliet farm
and home

Monday Jan 25 #

5 PM

cycling 1:20:18 [3] 27.0 km (20.2 kph)

A little slower than my other rides, but it was hillier!
Oh and some easy single tracks
started up past the stables around Spilhuis
Rathfelder, loop to Silverhurst
Peddlers mnt trail to bridge
Bergvliet farm and home

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