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Training Log: Coach.dion

In the last 7 days:

activity # timemileskm+m
  running7 4:24:35 35.11(7:32) 56.5(4:41) 250
  Swimming5 1:17:49 2.49(31:19) 4.0(19:27)
  Total12 5:42:24 37.59(9:06) 60.5(5:40) 250
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Friday May 26 #

6 AM

Swimming 19:47 [2] 1.0 km (19:47 / km)

40 lengths Long Street VA

Thursday May 25 #

6 AM

Swimming 19:23 [2] 1.0 km (19:23 / km)

40 lengths long Street VA
5 PM

running warm up/down 24:52 [2] 5.0 km (4:58 / km)
shoes: Vivo EVA

warm up to subway
6 PM

running intervals 25:27 [5] 7.0 km (3:38 / km)
shoes: Vivo EVA

fast slow rolling 200's
37.2 38.3 37.6 37.4 37.0 37.2 37.5 37.5 37.9 38.1
55.5 56.8 57.7 58.6 57.3 58.5 58.1 57.3 57.1 57.6

37.8 38.7 38.1 38.7 40.3 38.5
58.1 57.4 59.0 59.2 59.1 51.2

ok the slow 200's are really 240!

Wednesday May 24 #

6 AM

Swimming 9:48 [2] 0.5 km (19:36 / km)

20 lengths long street VA
5 PM

running 57:26 [2] 11.0 km (5:13 / km)
shoes: Vivo EVA

out on joggers path
down to river up
over lights Claremont back

Tuesday May 23 #

6 AM

Swimming 19:02 [2] 1.0 km (19:02 / km)

40 lengths long street VA
5 PM

running warm up/down 24:27 [2] 5.0 km (4:53 / km)
shoes: Vivo EVA

warm up to the sub way
6 PM

running intervals 20:53 [5] 6.0 km (3:29 / km)
shoes: Vivo EVA

6 x 1000m on the track
3:28 3:30 3:28 3:28 3:27 3:29

Monday May 22 #

6 AM

Swimming 9:49 [2] 0.5 km (19:38 / km)

20 lengths Long Street VA
just not enjoying the swimming
5 PM

running 53:03 [2] 10.5 km (5:03 / km)
shoes: Vivo EVA

loop past sports centre, then Boshoff loop coming back via the river!

Sunday May 21 #

8 AM

running hills 58:27 [4] 12.0 km (4:52 / km) +250m 4:25 / km
shoes: Vivo EVA

went Strava hunting
up past Wynberg park,
loop round and then up Forest
home over footbridge

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May 28
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11
May 28
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