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Training Log: Coach.dion

In the last 7 days:

activity # timemileskm+m
  running4 1:55:46 13.98(8:17) 22.5(5:09)
  Swimming3 58:27 1.86(31:21) 3.0(19:29)
  Total7 2:54:13 15.84(11:00) 25.5(6:50)
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Friday Mar 24 #

6 AM

Swimming 19:29 [2] 1.0 km (19:29 / km)

40 lengths at Long Street VA

Thursday Mar 23 #

6 AM

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

40 lengths Long Street VA
6 PM

running 9:10 [2] 2.0 km (4:35 / km)
shoes: Altra Paradgm

couple of laps of the field

running intervals 3:29 [3] 1.0 km (3:29 / km)
shoes: Altra Paradgm

2 x 500m
1:47
1:42

Wednesday Mar 22 #

6 PM

running 38:51 [3] 6.5 km (5:59 / km)
shoes: Altra Paradgm

did my little trail around R/men

Tuesday Mar 21 #

3 PM

running 19:42 [3] 4.0 km (4:56 / km)
shoes: Altra Paradgm

up Doordrift and around the block

oh it was hot...like 35* hot!

Monday Mar 20 #

12 PM

Swimming 19:35 [2] 1.0 km (19:35 / km)

40 lengths Long Street VA
6 PM

running 44:34 [3] 9.0 km (4:57 / km)
shoes: Altra Paradgm

short Boshoff loop, didn't go all the way to the top of Boshoff, waited for the guys at the lights, then we took the river back

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