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Training Log Archive: Beacon

In the 7 days ending Apr 10, 2016:

activity # timemileskm+m
  RUN7 11:17:26 79.38(8:32) 127.75(5:18)
  HIKE/WALK2 1:54:00 5.75(19:50) 9.25(12:19)
  SWIM3 1:52:00 2.7(41:26) 4.35(25:45)
  CORE3 11:00
  Total15 15:14:26 87.83 141.35

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MoTuWeThFrSaSu

Sunday Apr 10, 2016 #

8 AM

RUN long (roads) 3:12:47 [3] 35.0 km (5:30 / km)
shoes: Brooks Adrenaline RED

first 15 miles out and back on Skyline w/ Harry Cottrell and Kevin Ryks. Then to my parent's house (to turn on the hot tub for Sasha and Veronica) then up through the woods and snowy, icy trails (including Bagel trail), then out and back on Jean Duluth.
C • I like bagels 2
2 PM

HIKE/WALK 54:00 [1] 4.25 km (12:42 / km)
shoes: Saucony Shadow (ancient)

w/ Veronica and Sasha to UMD Libraray and back via Mount Royal Market for treats. I had a chocolate eclair.

Saturday Apr 9, 2016 #

9 AM

RUN warm up/down 22:30 [3] 4.15 km (5:25 / km)
shoes: Adrenaline silver/blue

to UMD outdoor track w/ Aaron Smith

RUN intervals (outdoor track) 12:28 [5] 3.2 km (3:54 / km)
shoes: adidas tempo boost

4 X 800m (a 400 jog following each) w/ Aaron Smith
3:12, 3:10, 3:06, 3:00
C • Intervals 4

RUN warm up/down (between and after) 43:00 [3] 7.9 km (5:27 / km)
shoes: Adrenaline silver/blue

w/ Aaron Smith
11 AM

SWIM (CPF) 32:00 [3] 1.25 km (25:36 / km)

Friday Apr 8, 2016 #

12 PM

CORE 3:50 [4]

3 X (15pu +45su)
3 PM

RUN (dirt roads and trails) 1:27:00 [3] 16.0 km (5:26 / km)
shoes: Brooks Adrenaline RED

Hawk Ridge, Fruit Loop (clockwise), Amity (icy snow)

Thursday Apr 7, 2016 #

8 AM

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

1100m including 5 X 100 IM
2 PM

RUN warm up/down 22:00 [3] 4.0 km (5:30 / km)
shoes: Adrenaline silver/blue

to UMD outdoor track

RUN tempo (outdoor track) 41:39 [4] 10.0 km (4:10 / km)
shoes: adidas tempo boost

10,000m on the UMD track (25 laps at 100 seconds per lap)
Changed direction at 5000m.
C • Nooooooooo! 1

RUN warm up/down 37:43 [3] 6.7 km (5:38 / km)
shoes: Adrenaline silver/blue

very tired

Wednesday Apr 6, 2016 #

3 PM

RUN (snowy roads) 1:02:36 [3] 11.65 km (5:22 / km)
shoes: Brooks Adrenaline orange 2

w/ Darrin from Austin-Jarrow
C • Didn't...... 2
7 PM

CORE 3:40 [4]

3 X (14pu + 42su)

Tuesday Apr 5, 2016 #

6 AM

SWIM (CPF) 50:00 [3] 2.0 km (25:00 / km)

2000m including 4 X 100 IM
5 PM

RUN (snowy lakewalk) 1:30:00 [3] 17.0 km (5:18 / km)
shoes: Brooks Adrenaline RED

4:30pm out and back on lakewalk from Bayfront

Monday Apr 4, 2016 #

8 AM

CORE 3:30 [4]

3 X (13pu + 39su)
1 PM

HIKE/WALK 1:00:00 [1] 5.0 km (12:00 / km)
shoes: Saucony Shadow (ancient)

to UMD (to visit Darrin) and back w/ Sasha and Veronica
5 PM

RUN 1:05:43 [3] 12.15 km (5:25 / km)
shoes: Adrenaline silver/blue

Hawk Ridge, Amity

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