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Training Log Archive: Beacon

In the 7 days ending Apr 15, 2016:

activity

time

miles

RUN

10:36:32

74.19

(8:35)

119.4

(5:20)

SWIM

2:05:00

3.01

(41:29)

4.85

(25:46)

HIKE/WALK

1:08:30

3.64

(18:51)

5.85

(11:43)

BIKE

1:07:00

11.81

(5:41)

19.0

(3:32)

CORE

4:00

Total

15:01:02

92.65

149.1

4:06

0:00

» now

Friday Apr 15, 2016 #

7 AM

RUN (dirt shoulders and roads) 36:40 [3] 7.0 km (5:14 / km)
shoes: Brooks Adrenaline RED

Lucky 7km course including 7 X acceleration stride-outs

C • 7 strides 2

4 PM

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

1100m including 4 X 25m fly

Thursday Apr 14, 2016 #

6 AM

SWIM (CPF) 35:00 [3] 1.5 km (23:20 / km)

6:30am
1500m: 400m warm-up, 1000m swim, 100m warm-down

9 AM

BIKE (commute to work) 35:00 [3] 9.0 km (3:53 / km)

3 PM

BIKE (commute and sidetrip) 32:00 [3] 10.0 km (3:12 / km)

commute w/ sidetrip to post office

RUN (dirt shoulders and roads) 1:12:08 [3] 13.3 km (5:25 / km)
shoes: Adrenaline silver/blue

Wednesday Apr 13, 2016 #

7 AM

HIKE/WALK warm up/down 14:30 [2] 1.6 km (9:04 / km)
shoes: Adrenaline black/yellow

to UMD outdoor track

RUN warm up/down (outdoor track) 21:42 [3] 4.0 km (5:26 / km)
shoes: Adrenaline black/yellow

RUN intervals (outdoor track) 14:40 [5] 4.0 km (3:40 / km)
shoes: adidas tempo boost

20 X 200m in lane 8
averaged around 44 seconds

RUN (between) 25:00 [3] 4.25 km (5:53 / km)
shoes: adidas tempo boost

RUN warm up/down (dirt shoulders and roads) 26:30 [3] 4.6 km (5:46 / km)
shoes: Adrenaline black/yellow

Tuesday Apr 12, 2016 #

7 AM

RUN (dirt shoulders and roads) 37:37 [3] 7.0 km (5:22 / km)
shoes: Brooks Adrenaline orange 2

Lucky 7km course

11 AM

CORE 4:00 [4]

3 X (16pu + 48su)

5 PM

RUN (lakewalk) 1:22:53 [3] 16.0 km (5:11 / km)
shoes: Brooks Adrenaline RED

4:30pm from Bayfront, out and back on lakewalk (It's a cakewalk!)

Monday Apr 11, 2016 #

8 AM

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

1000m

4 PM

RUN (dirt roads) 48:37 [3] 9.0 km (5:24 / km)
shoes: Adrenaline silver/blue

out (west) and back along railroad track sideroads from Bayfront Park

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)

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