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Training Log Archive: Coach.dion

In the 7 days ending Feb 6, 2022:

activity

time

miles

running

6:58:42

52.2

(8:01)

84.0

(4:59)

820

cycling

2:19:00

37.28

(16.1/h)

60.0

(25.9/h)

Swimming

29:10

0.93

(31:18)

1.5

(19:27)

Total

9:46:52

90.41

(6:29)

145.5

(4:02)

820

3:09

0:00

» now

Sunday Feb 6, 2022 #

7 AM

cycling 2:19:00 [3] 60.0 km (25.9 kph)

with Mark
The Nek, Chappies, Black Hill
Main, Boys Drive and Spaansgemat home

5 PM

running tempo 50:55 [3] 11.5 km (4:26 / km)
shoes: Elite 1

easy up to Emporium 3km
5km tempo 19:10
Down to Jeffcoat then on to Kendal
easy home loop by Lange

Saturday Feb 5, 2022 #

7 AM

running long 2:28:15 [3] 27.0 km (5:29 / km) +590m 4:57 / km
shoes: Blue Sole

Up GB to Zoe's
Rathfelder, Die Hell
Nek, lower road to K/Bosch
over lookout back to Nek
Road to Bottom gate
Over footbridge home

Friday Feb 4, 2022 #

6 AM

Swimming 29:10 [3] 1.5 km (19:27 / km)

in the canel
to the CTICC
water cold

Thursday Feb 3, 2022 #

5 AM

running hills 46:46 [3] 10.5 km (4:27 / km) +230m 4:01 / km
shoes: NB Trail 00

short warm from home
6 x hills 300m 4:20-4;30 pace
3 x 300m flat (3:40 pace)
6 x hills 300m 4:20-4:30 pace
3 x 300m flat (2 x 3:48 pace and 3:40)
short home

Wednesday Feb 2, 2022 #

5 PM

running 1:15:39 [3] 14.0 km (5:24 / km)
shoes: NB Trail 00

with Aubery
easy through GB
Klaasenbosch lower Rathfelder
loop to Venis around to Loquat
around and down Doordrfit
loop back with Aubery
and home

Tuesday Feb 1, 2022 #

5 PM

running intervals 47:38 [3] 11.0 km (4:20 / km)
shoes: Max

3.7km warm up around uct 19.37

6 x 1000m rest 90sec
3:43 3:42 3:42
3:44 3:41 3:40

1.3km warm down

Monday Jan 31, 2022 #

5 PM

running 49:29 [3] 10.0 km (4:57 / km)
shoes: Blue Sole

Easy loop with some strides
Peter Cloete
Klaasenbosch, lower Rathfelder,
around to Venus and Rust n Vrede

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