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Training Log Archive: Beacon

In the 7 days ending Jun 12, 2016:

activity

time

miles

RUN

6:00:13

40.92

(8:48)

65.85

(5:28)

BIKE

2:49:15

29.83

(5:40)

48.0

(3:32)

SWIM

2:00:00

3.04

(39:25)

4.9

(24:29)

HIKE/WALK

42:11

2.64

(15:58)

4.25

(9:56)

CORE

9:30

Total

11:41:09

76.43

123.0

2:12

0:00

» now

Sunday Jun 12, 2016 #

8 AM

HIKE/WALK 17:10 [1] 1.5 km (11:27 / km)
shoes: Brooks ASR black&blue

w/ Sasha to Rock Ridge Circle

C • Last Wed 2

RUN (dirt shoulders and roads) 38:19 [3] 7.0 km (5:28 / km)
shoes: Adrenaline blue/red

Lucky 7km

Saturday Jun 11, 2016 #

9 AM

BIKE (to and from swim ) 40:00 [3] 9.5 km (4:13 / km)

SWIM (CPF) 48:00 [3] 2.0 km (24:00 / km)

2000m including 4 X 100 IM

7 PM

RUN (dirt shoulders and roads) 37:55 [3] 7.0 km (5:25 / km)
shoes: Adrenaline black/yellow

Lucky 7km. It's hard to runner after supper.

Friday Jun 10, 2016 #

3 PM

RUN (dirt roads and trails) 1:06:52 [3] 12.15 km (5:30 / km)
shoes: Brooks Adrenaline RED

Still sore and tired.

Thursday Jun 9, 2016 #

9 AM

BIKE (commute to work) 37:00 [3] 10.0 km (3:42 / km)

sidetrip to library

3 PM

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

6 PM

HIKE/WALK (roads) 14:51 [2] 1.6 km (9:17 / km)
shoes: Adrenaline blue/red

RUN (dirt shoulders and roads) 38:04 [3] 7.0 km (5:26 / km)
shoes: Adrenaline blue/red

Lucky 7km

9 PM

CORE 3:20 [4]

3 X (12pu + 36su)

Wednesday Jun 8, 2016 #

8 AM

SWIM (CPF) 42:00 [3] 1.8 km (23:20 / km)

1800m including (1700m freestyle)

5 PM

HIKE/WALK warm up/down (trails) 10:10 [2] 1.15 km (8:50 / km)
shoes: Brooks ASR GREEN

RUN warm up/down (trails) 30:17 [3] 4.6 km (6:35 / km)
shoes: Brooks ASR GREEN

RUN race (trails) 31:32 [5] 6.55 km (4:49 / km)
shoes: adidas tempo boost

NMTC Spring CC Series Race: CHESTER BOWL
(race #743)
27th place
http://www.northlandrunner.com/run?page=RaceResult...
10th in the NMTC Series final standings:
http://www.pdfs.northlandrunner.com/2016_nmtc_spri...

C • Sasha! 2

RUN warm up/down (roads and trails) 18:51 [3] 3.15 km (5:59 / km)
shoes: Brooks ASR GREEN

w/ Leslie Semler and Samantha Carlson

Tuesday Jun 7, 2016 #

8 AM

BIKE (commute to work) 41:15 [3] 10.5 km (3:56 / km)

by way of Northstar Academy for Veronica's class's poetry slam

3 PM

BIKE (commute home) 24:00 [3] 9.0 km (2:40 / km)

7 PM

RUN (dirt shoulders and roads) 36:06 [3] 7.0 km (5:09 / km)
shoes: Brooks Adrenaline orange 2

Lucky 7km including 7 X accelerating stride-outs

8 PM

CORE 3:10 [4]

3 X (11pu + 33su)

Monday Jun 6, 2016 #

8 AM

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

1100m including 4 X 25m fly

3 PM

RUN (dirt roads) 1:02:17 [3] 11.4 km (5:28 / km)
shoes: Adrenaline silver/blue

dirt roads w/ Darrin Johnson (from Luzerne)

C • Is Darrin... 5

5 PM

CORE 3:00 [4]

3 X (10pu + 30su)

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