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Training Log Archive: Beacon

In the 7 days ending May 23, 2016:

activity

time

miles

RUN

9:25:45

67.7

(8:21)

108.95

(5:12)

BIKE

3:29:44

35.67

(5:53)

57.4

(3:39)

SWIM

1:25:00

2.24

(38:00)

3.6

(23:37)

HIKE/WALK

29:14

1.96

(14:56)

3.15

(9:17)

Total

14:49:43

107.56

(8:16)

173.1

(5:08)

3:12

0:00

» now

Monday May 23, 2016 #

Event: Fire Fighters Ten Mile Road Race

8 AM

HIKE/WALK warm up/down 29:14 [2] 3.15 km (9:17 / km)
shoes: Adrenaline blue/red

RUN warm up/down 23:02 [3] 4.35 km (5:18 / km)
shoes: Adrenaline blue/red

w/ Tiffany Kari

RUN race 1:04:08 [5] 16.1 km (3:59 / km)
shoes: adidas tempo boost

VICTORIA DAY 10-MILER
(race #740)
8th overall (first time I've ever won money, 125 Canadian)
1st 50+
http://www.10mileroadrace.org/upload/documents/201...

C • Fantastic 6

RUN warm up/down 29:00 [3] 5.0 km (5:48 / km)
shoes: Adrenaline blue/red

Sunday May 22, 2016 #

7 AM

RUN (dirt shoulders and roads) 36:37 [3] 7.0 km (5:14 / km)
shoes: Adrenaline black/yellow

Lucky 7km including 7 X slow acceleration stride-outs

C • Good luck tomorrow! 4

9 PM

RUN (roads and bike paths) 29:02 [3] 5.5 km (5:17 / km)
shoes: Adrenaline blue/red

Traditional run from Bob's Motel, Thunder Bay
w/ Tiffany Kari

Saturday May 21, 2016 #

7 AM

BIKE (to and from swim ) 34:00 [3] 9.5 km (3:35 / km)

SWIM (CPF) 47:00 [3] 2.0 km (23:30 / km)

2000m including 4 X 100 IM

6 PM

RUN (dirt shoulders and roads) 36:50 [3] 7.0 km (5:16 / km)
shoes: Brooks Adrenaline RED

Lucky 7km

Friday May 20, 2016 #

6 AM

RUN (dirt shoulders and roads) 37:42 [3] 7.0 km (5:23 / km)
shoes: Brooks Adrenaline orange 2

Lucky 7km

4 PM

RUN (dirt roads) 1:22:45 [3] 15.4 km (5:22 / km)
shoes: Adrenaline silver/blue

w/ Darrin Johnson
out and back on Billings Drive

C • Darrin! 3

Thursday May 19, 2016 #

6 AM

BIKE (to and from swim ) 35:20 [3] 9.5 km (3:43 / km)

SWIM (CPF) 38:00 [3] 1.6 km (23:45 / km)

1600m including 1500m freestyle

9 AM

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

3 PM

BIKE (commute home) 27:00 [3] 9.0 km (3:00 / km)

4 PM

RUN (roads and trails) 56:41 [3] 10.0 km (5:40 / km)
shoes: Adrenaline blue/red

Hawk Ridge, cut-off, Amity, Gravel Pit, trails, Vermilion
w/ Darrin

Wednesday May 18, 2016 #

6 AM

RUN 1:05:11 [3] 12.1 km (5:23 / km)
shoes: Adrenaline black/yellow

Hawk Ridge, Amity

6 PM

RUN warm up/down (trails) 18:00 [3] 3.0 km (6:00 / km)
shoes: Brooks ASR GREEN

RUN race (trails) 25:02 [5] 5.5 km (4:33 / km)
shoes: adidas tempo boost

NMTC Spring Trail Series: WOODLAND RUN
(race #739)
24th place

RUN warm up/down (trails) 24:00 [3] 4.0 km (6:00 / km)
shoes: Brooks ASR GREEN

w/ Leslie Semler

Tuesday May 17, 2016 #

7 AM

RUN (dirt shoulders and roads) 37:45 [3] 7.0 km (5:24 / km)
shoes: Adrenaline blue/red

Lucky 7km course

8 AM

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

12 PM

BIKE 22:16 [3] 7.0 km (3:11 / km)

bike from Austin-Jarrow to Leif Ericson Park for Sasha's concert

3 PM

BIKE 21:08 [3] 4.4 km (4:48 / km)

bike from Leif Ericson Park home

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