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Training Log Archive: Coach.dion

In the 7 days ending Jan 9, 2011:

activity # timemileskm+m
  running5 5:33:04 41.94(7:56) 67.5(4:56) 1200
  Swimming6 59:25 1.86(31:52) 3.0(19:48)
  Total10 6:32:29 43.81(8:58) 70.5(5:34) 1200

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MoTuWeThFrSaSu

Sunday Jan 9, 2011 #

Swimming 10:00 [2] 0.5 km (20:00 / km)

swam 54 lengths

running race 2:19:09 [5] 30.0 km (4:38 / km) +350m 4:23 / km
shoes: New Balance

Bay to Bay 30km
4:32 4:32 4:27 4:32 4:33 22:38
4:57 5;17 5:08 5:06 4:44 47:52
4:19 4:15 4:39 4:32 4:29 70:29
4;55 4:56 4:43 5:20 4:44 1h34;50
3:51 4:09 3;58 4:11 4;42 1h55;43
4;36 5:05 4:26 4:33 4:44 2h19:09
125th

body still in one piece 30km is a long way when in unfit

Saturday Jan 8, 2011 #

Swimming 10:00 [3] 0.5 km (20:00 / km)

54 lengths

Friday Jan 7, 2011 #

4 PM

Swimming 10:00 [2] 0.5 km (20:00 / km)

54 lengths

Thursday Jan 6, 2011 #

5 PM

running warm up/down 13:58 [2] 2.6 km (5:22 / km)
shoes: Pegasus

warm up to R/mem hill

running hills 23:50 [4] 4.4 km (5:25 / km) +200m 4:25 / km
shoes: Pegasus

10 x to speed bump
73-79 up need to slowly get the speed back to sub 60
61-70 down

Wednesday Jan 5, 2011 #

5 PM

running 54:52 [3] 10.0 km (5:29 / km) +200m 4:59 / km
shoes: montrail Streak grey

Jacks loop hairpin on the way back, with a little loop on the track (dam Mr Garmin)
7 PM

Swimming 10:00 [2] 0.5 km (20:00 / km)

with the temp at 38 in town I had to sim a bit when I got home 30 lengths, then after running I finished my 500m 24lengths.

Tuesday Jan 4, 2011 #

6 PM

running intervals 22:29 [5] 6.0 km (3:45 / km)
shoes: Pegasus

so I did the full session!!! 6 x 1000m my rest 1:20
3:45 3:46 3;48 3:45 3:42 3:43 \

ran the 1st 500 in 1;47-1;50 and then slowed just a touch

running warm up/down 23:10 [3] 5.0 km (4:38 / km)
shoes: Pegasus

Warmup to subway
7 PM

Swimming 9:40 [2] 0.5 km (19:20 / km)

swam 54 lengths, 20 before running and 34 after

Monday Jan 3, 2011 #

6 PM

running hills 55:36 [4] 9.5 km (5:51 / km) +450m 4:44 / km
shoes: montrail Streak grey

Ran up to the block house:
long hill 7:38 and 2:53
that is a little slower than then I'm fit, but the wind was blowing so I'm getting there.
7 PM

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

Swam 54 lengths when I got home...

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