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Training Log Archive: Coach.dion

In the 7 days ending Jan 16, 2022:

activity

time

miles

running

6:54:22

51.2

(8:06)

82.4

(5:02)

760

Swimming

29:39

0.93

(31:49)

1.5

(19:46)

Total

7:24:01

52.13

(8:31)

83.9

(5:18)

760

2:29

0:00

» now

Sunday Jan 16, 2022 #

11 AM

running 45:14 [3] 10.0 km (4:31 / km)
shoes: Max

easy to the garage on LM
5km tempo down LM and into Meadowridge
19:46
easy home

Saturday Jan 15, 2022 #

7 AM

running long 2:29:44 [3] 31.5 km (4:45 / km) +500m 4:24 / km
shoes: Vegan Ultra

With Dawn on the Bike
we started at Harbour Bay Mall Simon's Town
Over Red Hill, to Cape Point
Coast back

Friday Jan 14, 2022 #

6 AM

Swimming 29:39 [3] 1.5 km (19:46 / km)

Swim to the CTICC
or the office
and back, Otters still down the other way!

Thursday Jan 13, 2022 #

5 PM

running intervals 30:05 [3] 6.2 km (4:51 / km)
shoes: Vegan Ultra

3.3km warm up around UCT

1km 3:56
500m 1:54
500m 1:51
200m 36

700m warm down 3.47

Wednesday Jan 12, 2022 #

8 AM

running 31:40 [3] 6.0 km (5:17 / km) +70m 4:59 / km
shoes: Vegan Ultra

easy run back down Landsdown
from taking the car for a service

5 PM

running 1:03:20 [3] 11.0 km (5:45 / km) +190m 5:18 / km
shoes: Vegan Ultra

easy with Aubs
Up wynberg
over foot bridge
top gate
Spilhuis down

Tuesday Jan 11, 2022 #

5 PM

running intervals 26:13 [3] 5.7 km (4:36 / km)
shoes: Primus

3.5km warm up around UCT 17.56
1km, 3:57
500m, 1:54
500m, 1:50
200m , 37

Monday Jan 10, 2022 #

5 PM

running 1:08:06 [3] 12.0 km (5:41 / km)
shoes: Vegan Ultra

Easy run with Aubery
up Constantia Main
Nova C loop to Spaanschemat.
Circle to Garage and home

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