Training Log Archive: Coach.dion

In the 1 days ending Jan 17, 2017:

activity

time

miles

running

1:56:44

14.17

(8:14)

22.8

(5:07)

cycling

45:59

9.32

(12.2/h)

15.0

(19.6/h)

Total

2:42:43

23.49

(6:56)

37.8

(4:18)

2:42

0:00

7 AM

running 1:02:15 [2] 11.3 km (5:31 / km)
shoes: MT 10 V2

loop with Dawn
to stables
Sliverhurst and back through the green belt

5 PM

running warm up/down 17:11 [2] 3.5 km (4:55 / km)
shoes: Vivo Road

warmup to boshoff

cycling 23:37 [2] 7.5 km (19.1 kph)

cycled to club

6 PM

running intervals 15:28 [5] 4.0 km (3:52 / km)
shoes: Vivo Road

2 x 2km 7:43 7:45

running warm up/down 21:50 [2] 4.0 km (5:28 / km)
shoes: Vivo Road

easy run back to the club

7 PM

cycling 22:22 [2] 7.5 km (20.1 kph)

cycled home