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Training Log: Coach.dion

In the last 7 days:

activity # timemileskm+m
  running5 3:02:55 23.8(7:41) 38.3(4:47) 392
  Swimming3 58:08 1.86(31:11) 3.0(19:23)
  Total8 4:01:03 25.66(9:24) 41.3(5:50) 392
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MoTuWeThFrSaSu

Friday Apr 21 #

6 AM

Swimming 19:43 [2] 1.0 km (19:43 / km)

40 lengths at Long Street VA

Thursday Apr 20 #

6 AM

Swimming 19:10 [2] 1.0 km (19:10 / km)

40 lengths long street VA
5 PM

running warm up/down 25:09 [2] 5.0 km (5:02 / km)
shoes: Vivo Trail 2015

warm up to the subway
6 PM

running intervals 9:29 [5] 3.0 km (3:10 / km)
shoes: Vivo Trail 2015

track session with none timed rest:
500 00:01:42
400 00:01:19
300 00:00:56
200 00:00:36
100 00:00:17
total 00:04:50

100 00:00:17
200 00:00:35
300 00:00:54
400 00:01:16
500 00:01:37
total 00:04:39

running tempo 10:42 [4] 3.0 km (3:34 / km)
shoes: Vivo Trail 2015

3km on the track
last km was a bit slow

Wednesday Apr 19 #

6 AM

Swimming 19:15 [2] 1.0 km (19:15 / km)

40 lengths long street VA
6 PM

running 33:35 [3] 6.3 km (5:20 / km)
shoes: Vivo Trail 2015

started late, so was chasing the guys into the forest, but I met Kerry Ann, so stopped to chat to her and waited for the guys to return and I ran out with them.

Tuesday Apr 18 #

5 PM

running hills 49:34 [5] 10.0 km (4:57 / km) +250m 4:24 / km
shoes: Vivo Trail 2015

warmup to subway
hills at 'rose garden' all the way up and round summer house
6 x 1:52-1:46 downs 1:35-1:40
easy back with 2 strides round Bremner

Monday Apr 17 #

2 PM

running 54:26 [3] 11.0 km (4:57 / km) +142m 4:39 / km
shoes: Altra Paradgm

loop from home
up peter cloete
to Rathfelder, Venis, home

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