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Training Log Archive: Coach.dion

In the 7 days ending Mar 8, 2015:

activity	#	time	miles		km		+m
running	9	6:52:38	49.34	(8:22)	79.4	(5:12)	2050
cycling	4	4:52:26	49.09	(10.1/h)	79.0	(16.2/h)
Skipping	1	5:00
Total	13	11:50:04	98.43		158.4		2050

4:43

0:00

» now

Sunday Mar 8, 2015 #

6 AM

cycling 29:49 [2] 8.0 km (16.1 kph)

Cycled UCT to start of Argus

8 AM

cycling race 2:37:41 [4] 46.0 km (17.5 kph)

Argus, race shortened and we turned back at the end of the Blue Route.

So we (Dawn on the back of the tandem) were aiming at a believeable sub 3...

she has a sore knee and wouldn't have riden if the race was the full 110km so we didn't got for a fast time... and even riding very slowly anded up to fast. really needed another stop!

11 AM

cycling warm up/down 1:17:26 [3] 17.0 km (13.2 kph)

with Dawn to UCT then on my own home

2 PM

running 18:50 [2] 4.0 km (4:43 / km)
shoes: Five Finger KSO Black

just around the block to stretch the legs after Argus

Saturday Mar 7, 2015 #

10 AM

running long 2:24:11 [4] 20.0 km (7:13 / km) +1500m 5:15 / km
shoes: Vivo trail

From UCT up to Block house.
Contour round Devils,
Down to Tafelberg Rd
Up Platteklip 28:53
Down Platteklip 22:44
the back on Road and down from style.

6 PM

cycling 27:30 [2] 8.0 km (17.5 kph)

cycled to the club to leave the bike there for tomorrow

Friday Mar 6, 2015 #

5 AM

running 24:32 [2] 5.0 km (4:54 / km)
shoes: Vivo Road

Easy Morning loop

legs ready for the rest...

Thursday Mar 5, 2015 #

5 PM

running 51:43 [3] 10.2 km (5:04 / km)
shoes: NB 610

Jacks loop

Wednesday Mar 4, 2015 #

5 AM

running hills 23:24 [4] 5.2 km (4:30 / km) +150m 3:56 / km
shoes: Vivo Road

Morning Hills

5 x Bower Road hills
worked hardish on a couple of them...
ups 1:36.3 1:50.0 1:36.2 1:58.3 1:54.4
down 1:38.5 1:32.0 1:49.0 1:46.8

C • Company 3

5 PM

running tempo 49:44 [5] 12.5 km (3:59 / km)
shoes: Vivo Road

warmup to Old Zoo Parking

2 x 5km undulating route!

18:44 18:33 (long rest)

the back to club

Tuesday Mar 3, 2015 #

5 PM

Skipping 5:00 [2]

about 650 jumps

running hills 56:26 [5] 11.5 km (4:54 / km) +400m 4:11 / km
shoes: montrail Streak grey

2 x 1km hill above station at R/Mem 5:38 5:35 (130m)

back around and down Plumpudding hill.

Monday Mar 2, 2015 #

5 PM

running warm up/down 24:30 [2] 5.0 km (4:54 / km)
shoes: MT 10 V2

WARM UP TO SUBWAY

6 PM

running intervals 19:18 [4] 6.0 km (3:13 / km)
shoes: MT 10 V2

30 x 200m didn't have time to do any more...

0:39.9 0:38.8 0:38.5 0:39.2 0:37.8
0:38.9 0:38.5 0:39.3 0:37.7 0:40.1
0:38.7 0:38.7 0:38.8 0:40.0 0:39.0
0:39.7 0:38.6 0:38.8 0:38.5 0:38.7
0:37.8 0:38.6 0:37.2 0:38.9 0:37.4
0:39.0 0:37.1 0:38.1 0:37.3 0:37.8

rest 30 sec don't know if I would have been able to finish the full 50, but I was happy with 30 and the times were what I wanted.

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