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Training Log Archive: Beacon

In the 7 days ending May 1, 2016:

activity # timemileskm+m
  RUN12 10:30:36 75.47(8:21) 121.45(5:12)
  HIKE/WALK4 2:23:24 9.1(15:45) 14.65(9:47)
  SWIM3 1:46:00 2.73(38:46) 4.4(24:05)
  BIKE2 1:03:00 11.18(5:38) 18.0(3:30)
  CORE1 4:40
  Total18 15:47:40 98.49 158.5

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MoTuWeThFrSaSu

Sunday May 1, 2016 #

7 AM

RUN 2:43:00 [3] 31.0 km (5:15 / km)
shoes: Adrenaline silver/blue

river road, green way, lakes, Minnehaha, river road

Saturday Apr 30, 2016 #

Event: Get in Gear
 
7 AM

HIKE/WALK warm up/down 37:45 [2] 4.0 km (9:26 / km)
shoes: Adrenaline silver/blue

from Carters' to Minnehaha Park

HIKE/WALK warm up/down 22:22 [2] 2.1 km (10:39 / km)
shoes: Adrenaline silver/blue

Had to walk some more to stay warm
8 AM

RUN warm up/down 22:00 [3] 3.75 km (5:52 / km)
shoes: Adrenaline silver/blue

w/ Leslie Semler, Anna Lahti, Donny Sazama, Aaron Smith, Kim Anderson
9 AM

RUN race 39:38 [5] 10.0 km (3:58 / km)
shoes: adidas tempo boost

GET-IN-GEAR 10K
(race #735)
10th place 50-54
http://www.mtecresults.com/runner/show?race=3874&a...
C • Sub 40!!! 4
10 AM

RUN warm up/down 40:00 [3] 6.5 km (6:09 / km)
shoes: Adrenaline silver/blue

w/ Leslie, Anna, Donny and Harry Cottrell

HIKE/WALK warm up/down 38:33 [2] 3.9 km (9:53 / km)
shoes: Adrenaline silver/blue

back to Carters'

Friday Apr 29, 2016 #

6 AM

HIKE/WALK warm up/down (roads) 14:15 [2] 1.5 km (9:30 / km)
shoes: Adrenaline grey/red

RUN (dirt shoulders and roads) 38:27 [3] 7.0 km (5:30 / km)
shoes: Adrenaline grey/red

Lucky 7km course, still very tired from Wednesday-Thursday. I hope I'll feel a little better tomorrow.
C • Good luck tomorrow!!! 2
4 PM

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

1100m including 4 X 25m fly

Thursday Apr 28, 2016 #

7 AM

RUN (dirt shoulders and roads) 37:43 [3] 7.0 km (5:23 / km)
shoes: Brooks Adrenaline RED

Lucky 7km course
9 AM

BIKE (commute to work) 34:00 [3] 9.0 km (3:47 / km)

1 PM

CORE 4:40 [4]

3 X (20pu + 60su)
3 PM

BIKE (commute home) 29:00 [3] 9.0 km (3:13 / km)

RUN 1:07:11 [3] 12.15 km (5:32 / km)
shoes: Brooks Adrenaline orange 2

Hawk Ridge, Amity
very tired

Wednesday Apr 27, 2016 #

8 AM

SWIM (CPF) 38:00 [3] 1.65 km (23:02 / km)

1650m including 1500m freestyle
5 PM

HIKE/WALK warm up/down 30:29 [2] 3.15 km (9:41 / km)
shoes: Adrenaline black/yellow

Western Waterfront

RUN warm up/down 17:24 [3] 3.15 km (5:31 / km)
shoes: Adrenaline black/yellow

w/ Jeff Cottrell and Eric Atkinson
6 PM

RUN race 31:55 [5] 7.75 km (4:07 / km)
shoes: adidas tempo boost

NMTC Spring CC Race
WESTERN WATERFRONT
(race #734)
19th place
http://www.northlandrunner.com/run?page=RaceResult...

RUN warm up/down 18:18 [3] 3.15 km (5:49 / km)
shoes: Adrenaline black/yellow

warm-down w/ Anna Lahti and Leslie Semler

Tuesday Apr 26, 2016 #

7 AM

RUN (dirt shoulders and roads) 35:23 [3] 7.0 km (5:03 / km)
shoes: Brooks Adrenaline RED

Lucky 7km course including 7 X stride-outs
5 PM

RUN (dirt shoulders and roads) 1:21:43 [3] 16.0 km (5:06 / km)
shoes: Adrenaline silver/blue

Amity, Fruit Loop, Hawk Ridge

Monday Apr 25, 2016 #

7 AM

RUN (dirt shoulders and roads) 37:54 [3] 7.0 km (5:25 / km)
shoes: Brooks Adrenaline orange 2

Lucky 7km course
8 AM

SWIM (CPF) 38:00 [3] 1.65 km (23:02 / km)

1650m including 4 X 100 IM

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