Training Log Archive: Coach.dion

In the 1 days ending Jan 14, 2017:

activity

time

miles

cycling

1:56:41

31.07

(16.0/h)

50.0

(25.7/h)

running

1:27:53

12.43

(7:04)

20.0

(4:24)

Total

3:24:34

43.5

(4:42)

70.0

(2:55)

3:24

0:00

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