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Training Log Archive: Beacon

In the 7 days ending Dec 6, 2015:

activity # timemileskm+m
  RUN8 12:19:11 70.4(10:30) 113.3(6:31)
  SWIM3 1:48:00 2.61(41:23) 4.2(25:43)
  CORE1 4:00
  Total12 14:11:11 73.01 117.5

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MoTuWeThFrSaSu

Sunday Dec 6, 2015 #

7 AM

RUN long (mostly trail) 6:03:00 [3] 44.0 km (8:15 / km)
shoes: Brooks Adrenaline orange 2

w/ Aaron Smith (and Gary Lepisto for the first 4 hours) from 131st Ave W, up 210 (bike trails too slippery) to Purgatory Powerlines, then SHT to Haines Rd where we had to abandon the snowy, icy trail until after Piedmont, then back on SHT to Bayfront. Good Bandera training.
C • WOW 3

Saturday Dec 5, 2015 #

8 AM

RUN (roads) 37:42 [3] 7.05 km (5:21 / km)
shoes: Adrenaline 15 black/red

Lucky 7km course

Friday Dec 4, 2015 #

8 AM

RUN (roads) 1:05:15 [3] 12.4 km (5:16 / km)
shoes: Brooks Adrenaline orange 2

4 PM

SWIM (CPF) 30:00 [3] 1.1 km (27:16 / km)

1100m including 2 X 100 IM

Thursday Dec 3, 2015 #

4 PM

RUN 1:05:05 [3] 12.2 km (5:20 / km)
shoes: Adrenaline grey/red

Hawk Ridge, Amity
quite icy

Wednesday Dec 2, 2015 #

8 AM

SWIM (CPF) 48:00 [3] 2.0 km (24:00 / km)

2000m including 8 X 25m fly
4 PM

RUN (roads) 1:03:54 [3] 12.25 km (5:13 / km)
shoes: Brooks Adrenaline orange 2

Jean Duluth, Martin, Woodland
8 PM

CORE 4:00 [3]

3 X (16pu+48su)

Tuesday Dec 1, 2015 #

8 AM

RUN (slushy roads) 37:35 [3] 7.05 km (5:20 / km)
shoes: Brooks Adrenaline orange

Lucky 7km course
Good day for gore-tex shoes. Should have worn them.
4 PM

RUN (slushy roads) 1:06:40 [3] 11.3 km (5:54 / km)
shoes: Brooks ASR GREEN

Worst road condition in years.

Monday Nov 30, 2015 #

7 AM

RUN (dirt shoulders and roads) 40:00 [3] 7.05 km (5:40 / km)
shoes: Adrenaline grey/red

Lucky 7km
one of my slowest
4 PM

SWIM (CPF) 30:00 [3] 1.1 km (27:16 / km)

1100m including 2 X 100 IM

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