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Training Log Archive: Coach.dion

In the 7 days ending Jan 22, 2017:

activity

time

miles

cycling

6:11:00

80.78

(13.1/h)

130.0

(21.0/h)

running

6:05:41

45.17

(8:06)

72.7

(5:02)

570

Swimming

1:49:27

3.42

(32:02)

5.5

(19:54)

Total

14:06:08

129.37

(6:32)

208.2

(4:04)

570

4:02

0:00

» now

Sunday Jan 22, 2017 #

7 AM

running long 1:27:13 [3] 16.3 km (5:21 / km) +340m 4:51 / km
shoes: Vivo Trail 2015

up green belts loop in K/Bosch Green belt
Cecelia up to top level and lookout
down to boom
back to S/Cross and GB home

Saturday Jan 21, 2017 #

7 AM

cycling long 3:10:55 [3] 70.0 km (22.0 kph)

cycled from Fish hoek to watch Red Hill, then I cycled home over Ou Kaapse Weg 20:42

2 PM

running 51:17 [3] 11.0 km (4:40 / km)
shoes: NB 10v2

from home to Peddlers stables and on to Silverhurst GB's and home

Friday Jan 20, 2017 #

6 AM

Swimming 19:21 [2] 1.0 km (19:21 / km)

40 lengths at Long Street VA

6 PM

running warm up/down 9:17 [2] 2.0 km (4:39 / km)
shoes: MT 10 V2

ran home after walking the dogs

Thursday Jan 19, 2017 #

6 AM

Swimming 19:14 [2] 1.0 km (19:14 / km)

40 lengths at long street VA

1 PM

Swimming 11:38 [2] 0.5 km (23:16 / km)

20 lengths breaststroke at Long Street VA

5 PM

cycling 22:50 [2] 7.5 km (19.7 kph)

cycled to the club

running warm up/down 16:23 [2] 3.1 km (5:17 / km)
shoes: Vivo Trail 2015

warmup around UCT
Sports Center, Rugby Road, MR/Mem back

6 PM

running intervals 21:26 [5] 6.0 km (3:34 / km)
shoes: Vivo Trail 2015

15 x 400m 55sec rest
90.4 87.5 86.1 86.3 85.9
85.7 85.2 85.4 84.5 86.0
85.3 84.2 84.3 85.3 83.6

7 PM

cycling 22:30 [2] 7.5 km (20.0 kph)

cycled home

Wednesday Jan 18, 2017 #

6 AM

Swimming 19:39 [2] 1.0 km (19:39 / km)

40 lengths long street VA

5 PM

cycling 22:35 [2] 7.5 km (19.9 kph)

cycled to the club

6 PM

running hills 37:35 [3] 6.5 km (5:47 / km) +230m 4:55 / km
shoes: Vivo Trail 2015

little trail loop around R/Mem

7 PM

cycling 22:12 [2] 7.5 km (20.3 kph)

cycled home

Tuesday Jan 17, 2017 #

7 AM

running 1:02:15 [2] 11.3 km (5:31 / km)
shoes: MT 10 V2

loop with Dawn
to stables
Sliverhurst and back through the green belt

5 PM

running warm up/down 17:11 [2] 3.5 km (4:55 / km)
shoes: Vivo Road

warmup to boshoff

cycling 23:37 [2] 7.5 km (19.1 kph)

cycled to club

6 PM

running intervals 15:28 [5] 4.0 km (3:52 / km)
shoes: Vivo Road

2 x 2km 7:43 7:45

running warm up/down 21:50 [2] 4.0 km (5:28 / km)
shoes: Vivo Road

easy run back to the club

7 PM

cycling 22:22 [2] 7.5 km (20.1 kph)

cycled home

Monday Jan 16, 2017 #

6 AM

Swimming 20:01 [2] 1.0 km (20:01 / km)

40 lengths long street VA

1 PM

Swimming 19:34 [2] 1.0 km (19:34 / km)

40 lengths Long Street VA

5 PM

cycling 23:31 [2] 7.5 km (19.1 kph)

cycled to club

6 PM

running 25:46 [4] 5.0 km (5:09 / km)
shoes: Vivo Trail 2015

no the track pulling the tyre

7 PM

cycling 20:28 [2] 7.5 km (22.0 kph)

cycled home

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