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Training Log Archive: Coach.dion

In the 7 days ending Feb 14:

activity	#	time	miles		km		+m
cycling	5	5:14:49	75.25	(14.3/h)	121.1	(23.1/h)	550
running	6	2:23:15	18.27	(7:50)	29.4	(4:52)	200
Skipping	4	38:21
Swimming	1	30:07	1.0	(30:07)	1.61	(18:43)
Total	8	8:46:32	94.52		152.11		750

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Sunday Feb 14 #

1 PM

running 46:53 [3] 10.0 km (4:41 / km)
shoes: Max

up through Meadowridge to Lady's Mile Garage and down to circle and home Boundary

Saturday Feb 13 #

7 AM

running 41:09 [3] 7.4 km (5:34 / km) +200m 4:54 / km
shoes: Salming trail

from the gate at Silvermine
up on the gravel road and a single track
to the Dam

Friday Feb 12 #

6 AM

Swimming 30:07 [3] 1.61 km (18:43 / km)

swimming, 1 lap of the canal

6 PM

cycling 57:13 [3] 21.1 km (22.1 kph)

Meadowridge, Bergvliet
Firgrove and Spaanschemat home

Thursday Feb 11 #

5 PM

Skipping 10:17 [3]

skipping, 1500 jumps

running 13:35 [3] 3.0 km (4:32 / km)
shoes: Max

still just running around the block, but maybe things are getting better!

cycling 59:22 [3] 25.0 km (25.3 kph) +150m

loops of Meadowridge
loops of Bergvleit farm
Firgrove, Nova Constantia
straight home

Wednesday Feb 10 #

5 PM

cycling 1:03:39 [3] 25.0 km (23.6 kph) +150m

Loops to Meadowridge
Bergvleit up past the farm
firgrove and Nova Constantia
Kendal and home

Skipping 10:13 [3]

skipping 1500 jumps

running 13:41 [3] 3.0 km (4:34 / km)
shoes: Max

another little jog around the hood

Tuesday Feb 9 #

5 PM

running 13:49 [3] 3.0 km (4:36 / km)
shoes: Max

a little loop around the hood

Skipping 10:21 [3]

1500 jumps

cycling 1:02:15 [3] 25.0 km (24.1 kph) +150m

looped down through
Meadowridge and Bergvliet
Firgrove to Nova Constantia and home

Monday Feb 8 #

5 PM

cycling 1:12:20 [3] 25.0 km (20.7 kph) +100m

Up past Wynberg park,
single track to B'court
to top gate, down past Zoe's
then Parish and Ladies Mile
Bergvliet Farm
home

Skipping 7:30 [3]

about 1200 jumps

running 14:08 [1] 3.0 km (4:43 / km)
shoes: Max

loops around the hood

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