Training Log Archive: Coach.dionIn the 7 days ending Feb 5, 2017:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||||||||
Sunday Feb 5, 2017 #
cycling long 3:11:13 [3] 90.0 km (28.2 kph)
Nek, Chappies, Ocean View, Cape Point, back
running 13:40 [2] 3.0 km (4:33 / km)
shoes: NB 10v2
Saturday Feb 4, 2017 #
running long 2:30:55 [3] 26.0 km (5:48 / km) +633m 5:10 / km
shoes: Vivo Trail 2015
Up through the Green Belts to K'Bosch,
Road to Newlands
Mnt Bike trails to C'Nek
Die Hell and Green Belts back
Friday Feb 3, 2017 #
Swimming 19:08 [2] 1.0 km (19:08 / km)
running 9:02 [2] 2.1 km (4:18 / km)
Thursday Feb 2, 2017 #
Swimming 18:50 [2] 1.0 km (18:50 / km)
cycling 22:53 [2] 7.5 km (19.7 kph)
running 20:56 [3] 4.2 km (4:59 / km)
shoes: Vivo Road
1km tempo on the track 3:44
cycling 21:31 [3] 7.5 km (20.9 kph)
Wednesday Feb 1, 2017 #
Swimming 18:53 [2] 1.0 km (18:53 / km)
cycling 22:01 [2] 7.5 km (20.4 kph)
running 30:14 [2] 6.0 km (5:02 / km)
shoes: Vivo Road
over railway line at rugby stadium
to common and back to club
cycling 23:05 [3] 7.5 km (19.5 kph)
Tuesday Jan 31, 2017 #
Swimming 19:25 [2] 1.0 km (19:25 / km)
cycling 23:21 [2] 7.5 km (19.3 kph)
running 30:20 [2] 6.0 km (5:03 / km)
shoes: Vivo Road
down Princess Anne to canal
back for a couple of 50s
9.2 9.3 9.3 9.6 9.2 8.7 9.5
cycling 22:11 [2] 7.5 km (20.3 kph)
Monday Jan 30, 2017 #
Swimming 19:35 [2] 1.0 km (19:35 / km)
cycling 23:48 [2] 7.5 km (18.9 kph)
running 10:38 [2] 2.5 km (4:15 / km)
shoes: NB 10v2
cycling 21:33 [2] 7.5 km (20.9 kph)