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Training Log Archive: Coach.dion

In the 7 days ending Feb 7:

activity # timemileskm+m
  cycling7 10:00:58 127.88(12.8/h) 205.8(20.5/h) 2400
  Swimming1 30:48 1.0(30:48) 1.61(19:09)
  running3 26:46 3.49(7:41) 5.61(4:46)
  Total9 10:58:32 132.36(4:59) 213.02(3:05) 2400

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MoTuWeThFrSaSu

Sunday Feb 7 #

7 AM

cycling 2:12:55 [3] 50.0 km (22.6 kph) +750m

on the mnt bike
Up over the Nek to Chappie
Over Chappie so Ou Kaapse
Over Oukaapse with a loop
down Kendal to make 50!

Saturday Feb 6 #

9 AM

running 13:23 [2] 3.0 km (4:28 / km)
shoes: Max

Loops around home
10 AM

cycling 1:46:17 [3] 42.0 km (23.7 kph) +450m

little look Nova C and then Strawberry
Spaansgemat then to and up Swaanswyk hill
Steenberg and a loop in Kirstenhof
back to Spaansgemat then firgrove
Meadowridge loop and home

Friday Feb 5 #

6 AM

Swimming 30:48 [3] 1.61 km (19:09 / km)

back in the canal
one lap, same speed
5 PM

cycling 1:02:43 [3] 23.0 km (22.0 kph)

started with a little Constantia loop
Nova C then to Strawberry over GB and a loop up to
Bergvliet, down by Farm
and home

Thursday Feb 4 #

5 PM

running 7:58 [1] 1.61 km (4:57 / km)
shoes: Max

to and around the km loop and home

cycling 1:36:06 [3] 30.0 km (18.7 kph) +400m

cycled to the club via top gate
with them for a warm up and tempo to
R/mem for some hills.
I cycled home over top gate
and past Zoe's

Wednesday Feb 3 #

5 PM

cycling 1:14:35 [3] 25.0 km (20.1 kph) +100m

lots of squiggles in Bergvliet and Meadowridge

running 5:25 [1] 1.0 km (5:25 / km)
shoes: Max

loop around the block
testing my calf

Tuesday Feb 2 #

5 PM

cycling 1:40:22 [3] 25.0 km (14.9 kph) +550m

with Stef
Up past Wynberg Park, Single track up
to B/Court loop through to Newlands
Forest Mnt Bike trail to nek
fastest by 10min
Back to S/cross
trail down and home

Monday Feb 1 #

5 PM

cycling 28:00 [3] 10.8 km (23.1 kph) +150m

a loop around the green belt and
then a 2nd loop in Constantia
puncture as a started Nova C
lift home

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