Sunday Jul 20 |
 | running (roads and trails) 2:33:55 [3]30 km (5:08 / km) | |
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| Roads (dirt & dirt shoulders) 1:24, 17km + trails (Hartley) 1:10, 13km
w/ Darrin Johnson & Tom O'Rourke |
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| C • Air Show 5 |
Saturday Jul 19 |
| cycling (MOTOBECANE LeChampion) 1:12:14 [3]34.9 km (2:04 / km) | |
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| First Motobecane ride of the year. Tried out new pedals and shoes. |
| running (roads and trails) 36:06 [3]7.5 km (4:49 / km) | |
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| headed out just 1 or 2 minutes after bike |
Friday Jul 18 |
| running warm up/down (mostly trail) 27:00 [2]5 km (5:24 / km) | |
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| w/ Darrin Johnson and Aaron Smith |
| running race (roads) 27:49 [5]8 km (3:29 / km) vdot: 60.4 | |
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| Park Point 5 Miler, 4th 40 +, 3rd 45-49 |
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| C • 5 Mile 3 |
| running warm up/down (mostly trail) 30:00 [2]5.5 km (5:27 / km) | |
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Thursday Jul 17 |
| cycling (commute and errands) 1:03:45 [3]19.5 km (3:16 / km) | |
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| running (dirt shoulders and roads) 37:59 [3]8 km (4:45 / km) | |
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| w/ Duke Becker (including K course in 4:34) |
Wednesday Jul 16 |
| cycling (commute to and from work) 58:30 [3]18.5 km (3:10 / km) | |
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| running (all terrain) 2:00:00 [3]24 km (5:00 / km) | |
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| hiking/walking warm up/down (after run) 5:00 [2]0.55 km (9:05 / km) | |
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Tuesday Jul 15 |
| rollerskiing 56:36 [3]14 km (4:03 / km) | |
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| http://runningminnesota.blogspot.com/
Everyone, check it out! |
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| C • Dan 4 |
| cycling (commute and errands) 1:08:46 [3]21 km (3:16 / km) | |
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| running warm up/down (before,between,after) 55:00 [3]10.5 km (5:14 / km) | |
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| running intervals (track) 6:16 [5]2 km (3:08 / km) | |
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| 8 X 200m every 2:00 averaging 38 secs
1 X 400 in 1:11.5 (2:05:43 marathon pace for one lap of your local high school track)
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Monday Jul 14 |
| swimming (2000yds) 42:00 [3]1.84 km (22:50 / km) | |
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| cycling (commute and errands) 1:10:29 [3]22.25 km (3:10 / km) | |
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| running (dirt shoulders and roads) 37:27 [3]8 km (4:41 / km) | |
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| w/ Duke Becker (incl. K course in 4:25) |