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Training Log Archive: Beacon

In the 7 days ending Mar 20, 2016:

activity

time

miles

RUN

9:37:41

69.28

(8:20)

111.5

(5:11)

HIKE/WALK

3:04:24

10.87

(16:57)

17.5

(10:32)

SWIM

1:46:00

2.67

(39:40)

4.3

(24:39)

Total

14:28:05

82.83

(10:29)

133.3

(6:31)

3:29

0:00

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Sunday Mar 20, 2016 #

7 AM

RUN 1:51:02 [3] 20.6 km (5:23 / km)
shoes: Brooks Adrenaline RED

bike path along the River, St. Paul and Minneapolis w/ Hyun Yoon

C • One of my favorite runs 5

C • Cup of... 1

10 AM

HIKE/WALK 30:00 [1] 2.6 km (11:32 / km)
shoes: adidas sequence grey/blue

to and from the Grandview Grill w/ Sasha and Veronica

3 PM

HIKE/WALK 31:00 [2] 3.1 km (10:00 / km)
shoes: Adrenaline black/yellow

w/ Liz

RUN 37:41 [3] 7.0 km (5:23 / km)
shoes: Adrenaline black/yellow

Lucky 7km course

Saturday Mar 19, 2016 #

Event: O'Gara's Irish Run

8 AM

HIKE/WALK warm up/down 27:24 [2] 2.8 km (9:47 / km)
shoes: Adrenaline silver/blue

from Carter's to O'Gara's

9 AM

RUN warm up/down 27:27 [3] 5.0 km (5:29 / km)
shoes: Adrenaline silver/blue

warm-up

10 AM

RUN race 32:04 [5] 8.0 km (4:01 / km)
shoes: adidas tempo boost

IRISH RUN 8K
(race #732)
http://www.mtecresults.com/runner/show?rid=635&...

RUN warm up/down 34:00 [3] 6.4 km (5:19 / km)
shoes: Adrenaline silver/blue

warm-down w/ Zack Smith, Leslie Semler and Molly Pennings

HIKE/WALK warm up/down 25:00 [2] 2.75 km (9:05 / km)
shoes: Adrenaline silver/blue

from O'Gara's to Carter's

HIKE/WALK warm up/down 31:00 [1] 2.75 km (11:16 / km)
shoes: adidas sequence grey/blue

to and from the Cowles' party on Lincoln w/ Sasha and Veronica

Friday Mar 18, 2016 #

3 PM

RUN (roads) 36:08 [3] 7.0 km (5:10 / km)
shoes: Brooks Adrenaline RED

Lucky 7km course w/ Darrin and Aaron
including 7 X stride-outs

4 PM

SWIM (CPF) 28:00 [3] 1.0 km (28:00 / km)

1000m

Thursday Mar 17, 2016 #

8 AM

SWIM (CPF) 40:00 [3] 1.6 km (25:00 / km)

1600m including 4 X 25m fly

3 PM

RUN (roads) 1:08:00 [3] 13.0 km (5:14 / km)
shoes: Adrenaline silver/blue

w/ Aaron Smith

Wednesday Mar 16, 2016 #

8 AM

RUN (slushy roads) 1:15:50 [3] 14.5 km (5:14 / km)
shoes: Adrenaline black/yellow

The same slushy conditions I experienced 23 years ago today in London, Ontario when I ran 15.5 km.

C • Memories 1

2 PM

HIKE/WALK 40:00 [1] 3.5 km (11:26 / km)

to Starbucks and back w/ Veronica, Ayla and Sasha

Tuesday Mar 15, 2016 #

8 AM

RUN (CPF) 36:45 [3] 7.0 km (5:15 / km)
shoes: Adrenaline silver/blue

Lucky 7km course
Felt so much better than yesterday

5 PM

RUN (lakewalk) 1:20:26 [3] 16.0 km (5:02 / km)
shoes: Brooks Adrenaline RED

4:3opm out and back on the Lakewalk from Bayfront
Rain and wind, but not too bad. Was able to wear shorts.

Monday Mar 14, 2016 #

8 AM

RUN (dirt shoulders and roads) 38:18 [3] 7.0 km (5:28 / km)
shoes: Adrenaline black/yellow

Lucky 7km

4 PM

SWIM (CPF) 38:00 [3] 1.7 km (22:21 / km)

1700m including 1600m swim in about 36 minutes

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