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Training Log Archive: Coach.dion

In the 31 days ending Dec 31, 2015:

activity	#	time	miles		km		+m
cycling	11	18:44:39	262.72	(14.0/h)	422.8	(22.6/h)	350
running	31	8:13:47	65.87	(7:30)	106.0	(4:40)	250
Swimming	7	1:40:38	2.86	(35:12)	4.6	(21:53)
Aqua Jogging	1	15:00
Total	42	28:54:04	331.44		533.4		600

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Thursday Dec 31, 2015 #

cycling 2:40:45 [5] 50.0 km (18.7 kph)

cycled to R/mem gravel road to tafelberg rd kloof nek. around to suikerbossie nek home

Swimming 11:00 [2] 0.5 km (22:00 / km)

56 lengths at home

running 13:37 [2] 3.0 km (4:32 / km)
shoes: Montrail Rock Ridge

last run of the year

Wednesday Dec 30, 2015 #

Swimming 10:30 [2] 0.5 km (21:00 / km)

56 lengths at home

running 13:17 [2] 3.0 km (4:26 / km)
shoes: Montrail Rock Ridge

easy through the park

Tuesday Dec 29, 2015 #

cycling 2:40:36 [3] 65.7 km (24.5 kph)

with mark down main over red hill fishhook main home.
very windy

Swimming 20:30 [2] 1.0 km (20:30 / km)

110 lengths at home

running 14:41 [3] 3.2 km (4:35 / km)
shoes: Montrail Rock Ridge

easy through the park to shop for milk pn the way back

Monday Dec 28, 2015 #

running 13:20 [2] 3.0 km (4:27 / km)
shoes: Montrail Rock Ridge

easy through the park

Sunday Dec 27, 2015 #

running 13:14 [3] 3.0 km (4:25 / km)
shoes: Montrail Rock Ridge

off the bike through the park

6 AM

cycling 3:40:51 [3] 90.0 km (24.5 kph)

C Nek Chappies Noorthoek cape point main rd home

Saturday Dec 26, 2015 #

running 13:10 [3] 3.0 km (4:23 / km)
shoes: Montrail Rock Ridge

easy through the park

Friday Dec 25, 2015 #

10 AM

running 13:24 [3] 3.0 km (4:28 / km)
shoes: Montrail Rock Ridge

easy through the park

Thursday Dec 24, 2015 #

5 AM

running 13:27 [2] 3.0 km (4:29 / km)
shoes: Montrail Rock Ridge

another easy morning through the park

Wednesday Dec 23, 2015 #

5 AM

running 15:16 [2] 3.1 km (4:55 / km)
shoes: Montrail Rock Ridge

Dawn run with Dawn through the park

6 PM

Swimming 10:32 [3] 0.5 km (21:04 / km)

56 lengths of the pool...

Tuesday Dec 22, 2015 #

5 PM

running hills 36:44 [3] 7.3 km (5:02 / km) +250m 4:18 / km
shoes: Montrail Rock Ridge

To R/Mem hill
up 3 time blowing the whistle for the guys

Monday Dec 21, 2015 #

5 PM

running 14:28 [2] 3.1 km (4:40 / km)
shoes: Montrail Rock Ridge

another day jogging on the track!

Sunday Dec 20, 2015 #

3 PM

Swimming 25:00 [2] 1.1 km (22:44 / km)

planned on swimming 500m, but dawn popped next door and well... I ended up swimming 116 lengths!

5 PM

cycling 1:07:31 [3] 23.4 km (20.8 kph)

Cycled to mom through B'court to fetch some tools! then home again

7 PM

running 21:20 [2] 4.5 km (4:44 / km)
shoes: Montrail Rock Ridge

ran home through the greenbelts from Cecelia after walking the dogs!

Saturday Dec 19, 2015 #

8 AM

running 14:18 [2] 3.0 km (4:46 / km)
shoes: Montrail Rock Ridge

easy morning run through the park

2 PM

Swimming 11:06 [2] 0.5 km (22:12 / km)

back in the pool 56 laps that's 500m

Friday Dec 18, 2015 #

5 AM

running 14:18 [2] 3.0 km (4:46 / km)
shoes: Montrail Rock Ridge

easy morning run through the park

5 PM

Swimming 12:00 [3] 0.5 km (24:00 / km)

50+ lengths in the pool
got dizzy

Aqua Jogging 15:00 [2]

after my swim I got out the belt and did a bit of Aqua jogging, need to do more of this!

Thursday Dec 17, 2015 #

6 PM

running intervals 11:03 [5] 3.0 km (3:41 / km)
shoes: Montrail Rock Ridge

3 x 1km on the track

Wednesday Dec 16, 2015 #

3 PM

cycling long 2:10:49 [3] 50.0 km (22.9 kph)

Cycled Up to Nek
Chappies and main rd home form Fishhoek

6 PM

running 15:56 [2] 3.2 km (4:59 / km)
shoes: Montrail Rock Ridge

ran home from Oak Ave after walking the dogs

Tuesday Dec 15, 2015 #

5 PM

running warm up/down 13:09 [2] 3.0 km (4:23 / km)
shoes: Montrail Rock Ridge

easy on the track

cycling 20:43 [3] 7.7 km (22.3 kph)

cycle to club

Monday Dec 14, 2015 #

5 PM

running hills 33:55 [3] 6.3 km (5:23 / km)
shoes: Montrail Rock Ridge

To R/Mem and then 3 times easy up timing the guys

Sunday Dec 13, 2015 #

5 AM

cycling 55:39 [3] 20.0 km (21.6 kph) +350m

Cycled from home to chappies

6 AM

running 14:53 [2] 3.0 km (4:58 / km)
shoes: New Balance MT10

easy down chappies pushing the bike!

7 AM

cycling 1:13:32 [4] 30.0 km (24.5 kph)

cycled home via Fishhoek and Main rd

Saturday Dec 12, 2015 #

10 AM

cycling 53:01 [3] 15.0 km (17.0 kph)

Little ride into Bishopscourt, did end up riding up Forest!

running 14:41 [2] 3.1 km (4:44 / km)
shoes: NB 910

Easy run through park

Friday Dec 11, 2015 #

5 AM

running 15:49 [2] 3.2 km (4:57 / km)
shoes: NB 910

Dawn joined me for my loop through the park... we had to take a loop on the way back to see some flowers!

Thursday Dec 10, 2015 #

5 PM

running tempo 11:15 [3] 3.0 km (3:45 / km)
shoes: NB 910

tempo on the track

Wednesday Dec 9, 2015 #

5 PM

running 22:30 [2] 4.5 km (5:00 / km)
shoes: NB 910

ran down to the common to watch the TT and back to the club

Tuesday Dec 8, 2015 #

5 PM

running 11:24 [3] 3.0 km (3:48 / km)
shoes: NB 910

easy on the track (ok maybe a bit of tempo)

Monday Dec 7, 2015 #

5 PM

running 11:54 [3] 3.0 km (3:58 / km)
shoes: NB 910

on the track was a little quicker than planned, ran with Nolan!

Sunday Dec 6, 2015 #

6 AM

cycling 2:11:43 [3] 50.0 km (22.8 kph)

cycled Nek to Chappies Main back, put in an out and back at Fishhoek because I ran 4.5km on Chappies!

7 AM

running 23:09 [2] 4.5 km (5:09 / km)
shoes: New Balance MT10

hopped off the bike on Chappies and ran down with a couple of friends

Saturday Dec 5, 2015 #

7 AM

running 13:56 [2] 3.0 km (4:39 / km)
shoes: NB 610

easy through the park

5 PM

cycling 49:29 [3] 21.0 km (25.5 kph)

cycled the block down the Main rd back past the golf course

Friday Dec 4, 2015 #

6 AM

running 13:57 [2] 3.0 km (4:39 / km)
shoes: NB 610

not much of a birthday run in the vineyard on the breede

Thursday Dec 3, 2015 #

5 PM

running 14:22 [2] 3.0 km (4:47 / km)
shoes: NB 610

Up the Breede in the vineyards

Wednesday Dec 2, 2015 #

7 AM

running 12:36 [2] 3.0 km (4:12 / km)
shoes: NB 610

easy through the park

Tuesday Dec 1, 2015 #

7 AM

running 14:44 [2] 3.0 km (4:55 / km)
shoes: Vivo Road

easy morning loop

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