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Training Log: Coach.dion

In the last 7 days:

activity # timemileskm+m
  cycling9 5:46:56 74.56(12.9/h) 120.0(20.8/h)
  running5 3:52:04 30.63(7:35) 49.3(4:42) 290
  Swimming5 1:36:38 3.11(31:06) 5.0(19:20)
  Total19 11:15:38 108.31(6:14) 174.3(3:53) 290
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Friday Feb 24 #

6 AM

Swimming 18:55 [2] 1.0 km (18:55 / km)

40 lengths long street VA

Thursday Feb 23 #

6 AM

Swimming 19:36 [2] 1.0 km (19:36 / km)

40 lengths Long Street VA
5 PM

cycling 21:56 [2] 7.5 km (20.5 kph)

cycled to the club
6 PM

running warm up/down 19:02 [2] 4.0 km (4:46 / km)
shoes: Vivo Road

warmup to boshoff

running hills 7:40 [4] 2.0 km (3:50 / km) +40m 3:29 / km
shoes: Vivo Road

2 x boshoff hills
up 2:01 down 1:50 20 sec rest
up 1:57 down 1:52

running warm up/down 19:19 [2] 4.0 km (4:50 / km)
shoes: Vivo Road

warm down back to club
7 PM

cycling 20:12 [2] 7.5 km (22.3 kph)

cycled home

Wednesday Feb 22 #

6 AM

Swimming 19:33 [2] 1.0 km (19:33 / km)

40 lengths long street VA
5 PM

cycling 19:31 [2] 7.5 km (23.1 kph)

cycle to the club
6 PM

running 53:20 [3] 10.7 km (4:59 / km)
shoes: Vivo Road

loop in Ronderbosch, common then back onto the school, and past the cricket ground
7 PM

cycling 23:27 [2] 7.5 km (19.2 kph)

cycled home

Tuesday Feb 21 #

6 AM

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

40 lengths at Long Street VA
5 PM

cycling 19:53 [2] 7.5 km (22.6 kph)

cycled to the club
6 PM

running warm up/down 23:32 [2] 5.0 km (4:42 / km)
shoes: Vivo Trail 2015

warm up to the subway

running intervals 24:40 [5] 6.6 km (3:44 / km)
shoes: Vivo Trail 2015

15 x 200 fast slow
fasts 40
slows 55-59 (240m)
7 PM

cycling 22:31 [2] 7.5 km (20.0 kph)

cycled home

Monday Feb 20 #

6 AM

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

40 lengths long street VA
5 PM

cycling 23:02 [2] 7.5 km (19.5 kph)

cycled to the club
6 PM

running 52:36 [3] 10.0 km (5:16 / km) +250m 4:41 / km
shoes: MT 10 V2

Jacks loop with the club
7 PM

cycling 21:23 [2] 7.5 km (21.0 kph)

cycled home

Sunday Feb 19 #

6 AM

cycling long 2:55:01 [3] 60.0 km (20.6 kph)

followed Pen marathon, first 10km on the tandem with Dawn, then on Marks bike into a very strong wind to Simon's town..

back was fast!
6 PM

running 31:55 [2] 7.0 km (4:34 / km)
shoes: Vivo Road

loop around the block to Ladies Mile and back down Long Street

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