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Training Log Archive: dcady

In the 7 days ending Oct 15, 2016:

activity # timemileskm+m
  running3 2:17:46 14.79(9:19) 23.8(5:47)
  walking3 31:05 1.67(18:37) 2.69(11:34)
  Total4 2:48:51 16.46(10:15) 26.49(6:22)
  [1-5]3 2:17:46

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Saturday Oct 15, 2016 #

10 AM

walking warm up/down 3:12 [0] 0.22 mi (14:33 / mi)
shoes: Asics 2000-3.2

running long 1:00:16 [3] 6.36 mi (9:29 / mi)
shoes: Asics 2000-3.2

Ran to Rehoboth and then north on the boardwalk. At the end of the boardwalk headed straight for the Dogfish Head pub where I enquired about their wares in the kiosk. Then back and forth on side streets until it was time to head back to Dewey Beach.

walking warm up/down 7:34 [0] 0.38 mi (19:54 / mi)
shoes: Asics 2000-3.2

Thursday Oct 13, 2016 #

11 AM

walking warm up/down 4:12 [0] 0.24 mi (17:31 / mi)
shoes: Asics 2000-3.2

running tempo 47:30 [4] 5.01 mi (9:29 / mi)
shoes: Asics 2000-3.2

Tempo workout on the Gordon's Pond trail at Cape Henlopen State Park. 2 miles at 8:44, 2 min walking, 4x200 quick strides.

walking warm up/down 5:27 [0] 0.24 mi (22:43 / mi)
shoes: Asics 2000-3.2

Tuesday Oct 11, 2016 #

walking warm up/down 3:01 [0] 0.18 mi (16:44 / mi)
shoes: Asics 2000-3.2

walking warm up/down 7:39 [0] 0.41 mi (18:39 / mi)
shoes: Asics 2000-3.2

4 PM

running 30:00 [3] 3.42 mi (8:46 / mi)
shoes: Asics 2000-3.2

At Dewey Beach but elected to run along the road instead of on the sand. Boring but a wide safe shoulder. GPS track will have to wait until I get home and have more technology at my disposal.

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