Training Log: Beacon
In the last 7 days:
| activity | # | time | miles | km | +m | | | |
| RUN | 5 | 5:30:49 | 36.98 | (8:57) | 59.51 | (5:34) | | | | | |
| BIKE | 7 | 3:27:01 | 32.37 | (6:24) | 52.1 | (3:58) | | | | | |
| HIKE/WALK | 1 | 35:00 | 1.74 | (20:07) | 2.8 | (12:30) | | | | | |
| CORE | 3 | 10:12 | | | | | | | | | |
| Total | 14 | 9:43:02 | 71.09 | | 114.41 | | | | | | |
8 AM
BIKE (commute to work) 41:26 [3] 8.9 km (4:39 / km)
BIKE (errand) 27:02 [3] 7.61 km (3:33 / km)
to bank and back
5 PM
BIKE (commute) 32:00 [3] 8.87 km (3:36 / km)
12 PM
CORE 3:36 [4]
3 X (13pu + 39cr)
3 PM
RUN 1:08:06 [3] 12.16 km (5:36 / km)
shoes: NB Vongo royal
Hawk Ridge, Amity
BIKE 8:15 [3] 1.75 km (4:43 / km)
to Bagley
HIKE/WALK (trails) 35:00 [2] 2.8 km (12:30 / km)
shoes: adidas sequence trail
marking NMTC Rock Hill course with Kris Kolenz
7 PM
BIKE 6:50 [3] 1.71 km (4:00 / km)
back home
BIKE (commute) 39:12 [3] 8.88 km (4:25 / km)
6 PM
BIKE 15:02 [3] 4.29 km (3:30 / km)
from AJ to Skyline Bowling and Social for Linda’s retirement from Grandma’s Marathon party
7 PM
BIKE (back home) 37:14 [3] 10.09 km (3:41 / km)
11 AM
CORE 3:24 [4]
3 X (12pu + 36cr)
3 PM
RUN (dirt shoulders and roads) 1:12:07 14.32 km (5:02 / km)
shoes: Saucony Tempus (orange)
3km warm-up, 10km tempo
Jean-Duluth, Martin, Eagle Lake, Riley, JD
3 PM
RUN 49:07 [3] 8.97 km (5:29 / km)
shoes: NB Vongo grey
with Tom-O: College, Kenwood, Skyline. The rivers were swollen.
11 AM
Note
Pioneer Gender Equity Invitational 6K, Cuba City, Wisconsin
1. 37 Wisc-Oshkosh
2. 56 Ripon
3. 77 Gustavus Adlophus
24:47 Molly Liston, So
24:48 Sydney Hagen, Jr
25:45 Kailyn Walukas, Jr
25:49 Veronica Wahman, Fr
26:03 Mackenzie Murphy, Fr
26:11 Laura Sunnarborg, Fr
26:26 Claire Schoenfield, Jr
4. 105 Wisc-Platteville
5. 150 Martin Luther
6. 160 Harper College
7. 171 Coe
8. 195 Viterbo
9. 224 Dubuque
12 PM
CORE 3:12 [4]
3 X (11pu + 33cr)
4 PM
RUN 1:01:39 [3] 9.67 km (6:23 / km)
shoes: Asics 4000 (12.5) blue
-> Rock Hill
4 PM
RUN 1:19:50 [3] 14.39 km (5:33 / km)
shoes: NB Vongo royal
From EHS out around the lighthouse and back
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