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Training Log: Coach.dion

In the last 7 days:

activity # timemileskm+m
  running12 6:14:56 48.65(7:42) 78.3(4:47)
  cycling6 3:47:01 54.37(14.4/h) 87.5(23.1/h)
  Swimming5 1:29:08 2.8(31:53) 4.5(19:48)
  Total21 11:31:05 105.82(6:32) 170.3(4:03)
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ThFrSaSuMoTuWe

Wednesday Jan 18 #

6 AM

Swimming 19:39 [2] 1.0 km (19:39 / km)

40 lengths long street VA

Tuesday Jan 17 #

7 AM

running 1:02:15 [2] 11.3 km (5:31 / km)
shoes: MT 10 V2

loop with Dawn
to stables
Sliverhurst and back through the green belt
5 PM

running warm up/down 17:11 [2] 3.5 km (4:55 / km)
shoes: Vivo Road

warmup to boshoff

cycling 23:37 [2] 7.5 km (19.1 kph)

cycled to club
6 PM

running intervals 15:28 [5] 4.0 km (3:52 / km)
shoes: Vivo Road

2 x 2km 7:43 7:45

running warm up/down 21:50 [2] 4.0 km (5:28 / km)
shoes: Vivo Road

easy run back to the club
7 PM

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

cycled home

Monday Jan 16 #

6 AM

Swimming 20:01 [2] 1.0 km (20:01 / km)

40 lengths long street VA
1 PM

Swimming 19:34 [2] 1.0 km (19:34 / km)

40 lengths Long Street VA
5 PM

cycling 23:31 [2] 7.5 km (19.1 kph)

cycled to club
6 PM

running 25:46 [4] 5.0 km (5:09 / km)
shoes: Vivo Trail 2015

no the track pulling the tyre
7 PM

cycling 20:28 [2] 7.5 km (22.0 kph)

cycled home

Sunday Jan 15 #

8 AM

running 1:02:31 [2] 9.0 km (6:57 / km)
shoes: Vivo Trail 2015

parked at top gate and ran with DAWN
to Newlands, then into forest and followed the new mnt bike trail back to top gate

Saturday Jan 14 #

5 AM

running warm up/down 14:39 [2] 3.0 km (4:53 / km)
shoes: Vivo Road

ran up to Alphen
6 AM

running race 1:03:09 [5] 15.0 km (4:13 / km)
shoes: Vivo Road

Hohenort 15km race
happy with my time as a come back run...
most pleased with the last km as I was still running well.
8 AM

running warm up/down 10:05 [2] 2.0 km (5:03 / km)
shoes: Vivo Road

easy run home
10 AM

cycling 1:56:41 [3] 50.0 km (25.7 kph)

C/Nek to Chappies and home over Ou Kaapse Weg

Friday Jan 13 #

6 AM

Swimming 19:54 [2] 1.0 km (19:54 / km)

40 lengths at Long Street VA
6 PM

running 9:41 [2] 2.0 km (4:51 / km)
shoes: NB 610

ran home from walking the dogs

Thursday Jan 12 #

6 AM

Swimming 10:00 [2] 0.5 km (20:00 / km)

20 lengths at Long street VA
had stopped fro petrol the my goggles broke so had to use Dawn's old ones, luck I have them in my bag!
5 PM

cycling 20:22 [2] 7.5 km (22.1 kph)

cycle to club

running warm up/down 5:43 [2] 1.0 km (5:43 / km)
shoes: Vivo Road

short warmup to Sport center
6 PM

running intervals 39:27 [5] 10.0 km (3:57 / km)
shoes: Vivo Road

3km joggers path 11:52
3km boshoff 11:50
1km boshoff 3:54
3km joggers path 11:49
rest about 2-3 min except after the 1km.

running warm up/down 5:01 [2] 1.0 km (5:01 / km)
shoes: Vivo Road

warm down back to club
7 PM

running 22:10 [2] 7.5 km (2:57 / km)

cycled home

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