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Training Log Archive: FrankTheTank

In the 7 days ending Nov 20, 2016:

activity # timemileskm+ft
  Road Running2 43:43 5.5(7:57) 8.85(4:56)
  Paddle1 40:00 2.0(20:00) 3.22(12:26)
  Rowing1 30:00 3.73(8:03) 6.0(5:00)
  Total4 1:53:43 11.23(10:08) 18.07(6:18)

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MoTuWeThFrSaSu

Saturday Nov 19, 2016 #

Event: CascadeOC Winter Series & School League #2
 
8 AM

Road Running 18:27 [3] 2.0 mi (9:13 / mi)

Run up to the stop sign and back. Splits were 9:38 up and 8:48 back down.

Friday Nov 18, 2016 #

3 PM

Paddle (Packraft) 40:00 [3] 2.0 mi (20:00 / mi)

Packraft in Liberty Bay from waterfront park. Paddled up to the head of the bay and then back.

Thursday Nov 17, 2016 #

5 PM

Road Running 25:16 [3] 3.5 mi (7:13 / mi)

One lap around base after work.

Wednesday Nov 16, 2016 #

5 PM

Rowing (indoor) 30:00 [3] 6.0 km (5:00 / km)

Indoor rower: 1k warmup followed by 10x (500m hard by 1min recovery). My final 4-5 intervals were at 1:50. Back was a little tight.

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