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Training Log Archive: Coach.dion

In the 7 days ending Feb 6, 2011:

activity # timemileskm+m
  running6 4:43:05 37.22(7:36) 59.9(4:44) 1043
  cycling2 1:54:52 21.75(11.4/h) 35.0(18.3/h)
  Swimming3 30:00 0.93(32:11) 1.5(20:00)
  Total9 7:07:57 59.9(7:09) 96.4(4:26) 1043

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MoTuWeThFrSaSu

Sunday Feb 6, 2011 #

8 AM

cycling 1:02:30 [2] 20.0 km (19.2 kph)

cycled round the block with Dawn, time for a bit of Argus training
4 PM

running 48:15 [3] 10.0 km (4:50 / km)
shoes: Five Finger KSO Black

Went to the Mother-in-law for lunch and to set up her new TV, then decided to run home...
6 PM

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

54 lengths at home

Saturday Feb 5, 2011 #

running race 36:27 [5] 10.0 km (3:39 / km)
shoes: New Balance

Lion of Africa 10km race I normally do he half marathon here, but I'm a little stuffed at the moment, so 10 is far enough.
Stlits as per Mr Garmin
3:36 3:30 3:40 3:33 3:46 18:07 (18:18 on the road marker)
3:40 3;45 3:35 3:22 3:38 0:17 36:27
13th and 2nd 40+

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

54 lengths at home in the pool

Friday Feb 4, 2011 #

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

54 lengths at home in the pool

Thursday Feb 3, 2011 #

5 PM

cycling 52:22 [2] 15.0 km (17.2 kph)

cycled from Home to the club and then after training Cycled home

running warm up/down 24:16 [3] 5.0 km (4:51 / km)
shoes: Montrail Streak Orange

just did the warmup to the subway and back, left the guys to do 10-15 x 400m

Wednesday Feb 2, 2011 #

6 PM

running race 1:02:09 [5] 13.3 km (4:40 / km) +485m 3:57 / km
shoes: Montrail Streak Orange

Trail Series race 5 Bloemendal Durbanville

Great run, run in the heat!! about 30!!! This route had to big hills, so I set about taking the youngsters to the cleaners...

Don't know if i'm any fitter that 2 weeks ago, or if the others have just got slower. I was not only 1st Vet but I ended up winning the race over all.
C • grats! 1

Tuesday Feb 1, 2011 #

5 PM

running warm up/down 35:16 [2] 7.5 km (4:42 / km)
shoes: Pegasus

warmup to Boshoff and the warmdown back to the club

running intervals 14:15 [5] 4.0 km (3:34 / km)
shoes: Pegasus

4 x 1km on the road 60 sec rest

3:40 3:29 3:36 3:30

Still 10 sec off the pace but things are starting to get better.

Monday Jan 31, 2011 #

6 PM

running hills 1:02:27 [3] 10.1 km (6:11 / km) +558m 4:51 / km
shoes: montrail Streak grey

From the club into the forest and up to Woodcutters, but then onto the 'Fence' and up to the contor path. To Newlands and down.

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