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Training Log: Mark Selby

In the last 7 days:

activity # timemileskm+m
  RUN6 6:29:02 44.21(8:48) 71.15(5:28)
  SWIM2 1:10:00 1.77(39:32) 2.85(24:34)
  HIKE/WALK1 27:17 1.86(14:38) 3.0(9:06)
  Total8 8:06:19 47.85(10:10) 77.0(6:19)
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WeThFrSaSuMoTu

Monday Apr 24 #

8 AM

RUN (dirt shoulders and roads) 37:25 [3] 7.0 km (5:21 / km)
shoes: Adrenaline 17 grey/blue

L7

Sunday Apr 23 #

10 AM

RUN 1:54:00 [3] 20.0 km (5:42 / km)
shoes: Adrenaline black/grey/multi

down Congdon Creek trail to lakewalk, back and forth on lakewalk w/ Jess Koski, Dan Conway, Kathi Madden and Paul Madden, then back up trail.
Tired and sore.

Saturday Apr 22 #

Event: Fitger's 5km
 
8 AM

HIKE/WALK warm up/down (lakewalk) 27:17 [2] 3.0 km (9:06 / km)

RUN warm up/down 20:00 [3] 3.5 km (5:43 / km)
shoes: adidas tempo boost RED

RUN race 19:41 [5] 5.0 km (3:56 / km)
shoes: adidas tempo boost RED

Fitger's 5km, 29th overall, 2nd 55-59
http://www.mtecresults.com/runner/show?rid=225&rac...

Sasha Wahman, 24:33, 223rd overall, 56th female, 1st 12&under
http://www.mtecresults.com/runner/show?rid=226&rac...

RUN warm up/down 24:33 [3] 4.5 km (5:27 / km)
shoes: adidas tempo boost RED

out to see Sasha finish, then 3km w/ Savannah Kent

Friday Apr 21 #

8 AM

SWIM (CPF) 30:00 [3] 1.1 km (27:16 / km)

1100m including 2 X 100 IM
4 PM

RUN (dirt shoulders and roads) 35:23 [3] 7.0 km (5:03 / km)
shoes: Adrenaline dark blue/multi

Lucky 7km including 7 X stride-outs

Thursday Apr 20 #

3 PM

RUN (roads and trails) 1:15:00 [3] 12.15 km (6:10 / km)
shoes: Adrenaline black/grey/multi

-> Rock Hill, 3 loops, -> home

Wednesday Apr 19 #

8 AM

SWIM (CPF) 40:00 [3] 1.75 km (22:51 / km)

1750m including 1650m free
4 PM

RUN 1:03:00 [3] 12.0 km (5:15 / km)
shoes: Adrenaline blue/red II

Hawk Ridge, Amity

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