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Training Log Archive: Coach.dion

In the 7 days ending Jan 2, 2011:

activity # timemileskm+m
  running6 5:21:04 33.31(9:38) 53.6(5:59) 900
  cycling1 3:39:00 44.12(12.1/h) 71.0(19.5/h)
  Swimming7 59:29 1.83(32:27) 2.95(20:10)
  Total9 9:59:33 79.26(7:34) 127.55(4:42) 900
averages - weight:67.4kg

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MoTuWeThFrSaSu

Sunday Jan 2, 2011 #

8 AM

Swimming 5:45 [2] 0.22 km (25:33 / km)

swam in Silvermine dam with Dawn

running 52:48 [2] 8.0 km (6:36 / km) +200m 5:52 / km
shoes: Montrail Rock Ridge

ran from Silvermine East with Dawn, took the loop to the south, had to run back for Dawn, and on the way back after swimming we walked most of the River tail back

Saturday Jan 1, 2011 #

9 AM

running 54:24 [3] 11.5 km (4:44 / km)
shoes: Five Finger KSO Black

ran from home up to foot bridge and on to top gate 31:00
ran home through the green belts
very wet raining all the way

Swimming 10:15 [3] 0.5 km (20:30 / km)
weight:67.4kg

swam 54 lengths

need to lose 2kg

Friday Dec 31, 2010 #

8 AM

Swimming 5:15 [3] 0.22 km (23:20 / km)

Swam in the dam at Silvermine, 2 widths...

running 39:02 [3] 7.0 km (5:35 / km)
shoes: Montrail Rock Ridge

Ran from Silvermine East to the Dam, up the River trail and back the same way after swimming

Thursday Dec 30, 2010 #

7 AM

running 1:11:33 [4] 6.1 km (11:44 / km) +700m 7:27 / km
shoes: Montrail Rock Ridge

Drove to Platteklip...
up 31:07
loop at top to Cable Station 12:19
down 28:06

OH it was very windy and the mountain was covered in cloud
11 AM

Swimming 9:33 [3] 0.5 km (19:06 / km)

swam 54 lengths

Wednesday Dec 29, 2010 #

8 AM

running tempo 42:48 [4] 10.0 km (4:17 / km)
shoes: Pegasus

ran from home Loop to Parish Venus, last 4 km at 3:55min/km

Swimming 9:26 [3] 0.5 km (18:52 / km)

good start to the year with the swimming 54 lengths

Tuesday Dec 28, 2010 #

7 AM

cycling 3:39:00 [4] 71.0 km (19.5 kph)

cycled out to Cape Point very windy!!!!!
out 2h08
back 1h31
11 AM

Swimming 9:30 [3] 0.5 km (19:00 / km)

Swimming at home 54 lengths

Monday Dec 27, 2010 #

8 AM

running 1:00:29 [3] 11.0 km (5:30 / km)
shoes: Pegasus

Ran with Dawn around constantia to Silverhurst

Swimming 9:45 [3] 0.5 km (19:30 / km)

in the pool at home 54 lengths

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