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Training Log Archive: Coach.dion

In the 7 days ending Feb 16, 2014:

activity

time

miles

running

6:50:13

56.61

(7:15)

91.1

(4:30)

cycling

2:59:46

34.24

(11.4/h)

55.1

(18.4/h)

Total

9:49:59

90.84

(6:30)

146.2

(4:02)

4:03

0:00

» now

Sunday Feb 16, 2014 #

5 AM

running race 2:58:18 [4] 42.2 km (4:14 / km)
shoes: NB 10v2

Pen marathon...
Hot as Hell
ran OK till 40km then lost 2 min on the guys I was running with to the end...

C • Congratulations 2

cycling 1:05:39 [2] 24.6 km (22.5 kph)

cycled home from Simons town after the race...

Saturday Feb 15, 2014 #

7 AM

running 32:20 [2] 6.5 km (4:58 / km)
shoes: NB 10v2

up constantia main down kendal, boundary home

Friday Feb 14, 2014 #

7 AM

running 21:51 [2] 5.0 km (4:22 / km)
shoes: New Balance MT10

easy out and back in Tulbagh

10 AM

cycling 1:09:20 [2] 15.5 km (13.4 kph)

wine tour on a bike, only bought 5 bottles...

Thursday Feb 13, 2014 #

8 AM

running 51:21 [3] 10.4 km (4:56 / km)
shoes: 5 Finger test pair

easy up passed Wynberg park to top gate, home on Spilhouse

Wednesday Feb 12, 2014 #

6 PM

running 47:12 [3] 9.0 km (5:15 / km)
shoes: New Balance MT10

Short Jacks loop, meet Garith and walk a bit with him...

Tuesday Feb 11, 2014 #

5 PM

running warm up/down 23:36 [2] 5.0 km (4:43 / km)
shoes: 5 Finger test pair

warmup to subway

6 PM

running intervals 9:27 [5] 3.0 km (3:09 / km)
shoes: 5 Finger test pair

3 x 1000m on the track, fast with a long rest

3:13 3:07 3:06

Monday Feb 10, 2014 #

5 PM

cycling 21:12 [3] 7.5 km (21.2 kph)

Cycled to the club

6 PM

running 46:08 [3] 10.0 km (4:37 / km)
shoes: 5 Finger test pair

easy boshoff loop, did do 4 x 50 to stretch the legs after the run...

7 PM

cycling 23:35 [3] 7.5 km (19.1 kph)

cycled home after training

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