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Training Log: Mick

In the last 7 days:

activity # timemileskm+m
  Cycling4 3:15:00
  Swimming2 2:30:00 3.73 6.0
  Running2 2:18:22 15.83(8:44) 25.47(5:26) 39
  Strength1 15:00
  Total5 8:18:22 19.56 31.47 39
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2:35
0:00
ThFrSaSuMoTuWe

Tuesday Dec 18 #

Cycling 1:00:00 [2]

Swimming 40:00 [2]

Monday Dec 17 #

Cycling 45:00 [2]

Strength 15:00 [3]

Saturday Dec 15 #

7 AM

Running 2:03:22 [2] 24.47 km (5:02 / km) +39m 5:00 / km
shoes: Brooks #3

Decided to stay off the trails until the ankle feels 100% - no problems on the road. In St C for the weekend so ran along the Welland canal up to the lake. Saw a couple of ships in the locks, including the Algoma Innovator. I don't think I could dream up a more Ontarian name for ship than that. Turns out it was built in Croatia earlier this year:
http://www.boatnerd.com/pictures/fleet/AlgomaInnov...
My hamstrings were quite sore from Thursday's meager sprints. I guess need to do more of that.

Friday Dec 14 #

Swimming 1:50:00 [2] 6.0 km (18:20 / km)

66 x 100 yards on 1:40. Not very creative, but my longest swim in a pool

Cycling 45:00 [2]

Thursday Dec 13 #

Cycling 45:00 [2]

Running 15:00 [4] 1.0 km (15:00 / km)

Ran 5 x 200 m sprints with a 200 m walking rest between each. Did it at lunch on a dead end industrial road near the office. No watch, distance measured by google. A hard workout for me. I changed my shoes, but in this weather I didn't need to change my clothes. ....fitting it in when I can. :)

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