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Training Log Archive: Beacon

In the 7 days ending Jul 4, 2016:

activity

time

miles

RUN

11:17:51

72.51

(9:21)

116.7

(5:49)

BIKE

2:37:00

23.3

(6:44)

37.5

(4:11)

SWIM

1:59:17

3.33

(35:49)

5.36

(22:16)

HIKE/WALK

35:43

2.24

(15:58)

3.6

(9:55)

Total

16:29:51

101.38

(9:46)

163.16

(6:04)

3:52

0:00

» now

Monday Jul 4, 2016 #

8 AM

RUN (dirt shoulders and roads) 39:19 [3] 7.35 km (5:21 / km)
shoes: Adrenaline blue/red

Barnes, Wisconsin

C • Wisconsin! 3

Sunday Jul 3, 2016 #

8 AM

SWIM (open water w/ wetsuit) 32:17 [3] 1.0 mi (32:17 / mi)

Lower Eau Claire Lake

9 AM

RUN long (mostly dirt roads) 2:21:07 [3] 26.5 km (5:20 / km)
shoes: Adrenaline blue/red

Barnes, Wisconsin

Saturday Jul 2, 2016 #

8 AM

HIKE/WALK warm up/down 8:14 [2] 0.9 km (9:09 / km)
shoes: Adrenaline blue/red

RUN warm up/down 15:44 [3] 3.05 km (5:10 / km)
shoes: Adrenaline blue/red

RUN race 32:46 [5] 5.0 mi (6:33 / mi)
shoes: adidas tempo boost

DRAGIN' TAIL 5-MILER, Lake Nebagamon
(race #745)
1. 29:40 Leopold Mack
2. 29:51 Joel Lafrance
3. 30:06 Jon Lindberg, 54
4. 31:00 Seth Korhonen
5. 31:17 Matthew Santner
6. 31:36 Rhett Moreland
7. 31:47 Max Kornfeld
8. 31:50 Jeremiah Glonek
9. 31:55 Dan Hanson
10. 32:19 Lucas Berthiaume
11. 32:23 Ty Rankin
12. 32:29 Wyatt Pajtash
13. 32:49 Jarrow Wahman, 54
14. 32:56 Reilly Moore
15. 33:13 Nathan Johnson
16. 33:13 Chance Sine
17. 33:18 Anders Burvall
18. 33:26 Barry Brokaw, 43
19. 33:50 Edwin Koepp
20. 34:06 Dan Moreland
251. 1:05:54 Bob Wahman, 80

1. 35:16 Sarah Quade
2. 36:15 Talitha Lintual
3. 37:09 Sara Hollingsworth, 44
4. 37:18 Amy Flessert
5. 38:54 Lori Fischer
6. 38:55 Bethany Olson
7. 39:11 Linda Benson, 45
8. 39:24 Carolyn Huber, 40
9. 40:30 Jill Helgeson, 47
10. 40:39 Lynsey Anttila
11. 40:43 Emily Feldick
12. 41:38 Heather Phillips
13. 42:11 Mika Lambert
14. 42:44 Emily Takkunen
15. 42:54 Dinna Rutten, 51
16. 43:12 Marsha Sherz, 54
17. 43:27 Erika Lee, 47
18. 43:34 Chrystal Kelly, 43
19. 43:46 Jessica Nichols
20. 44:02 Anatasia Kirchoff
47. 50:10 Sasha Wahman, 7
50. 50:37 Liz Wahman, 51

http://www.northlandrunner.com/run?page=RaceResult...

RUN warm up/down 15:02 [2] 2.75 km (5:28 / km)
shoes: adidas tempo boost

HIKE/WALK warm up/down 11:29 [2] 1.1 km (10:26 / km)
shoes: Adrenaline blue/red

Friday Jul 1, 2016 #

6 AM

BIKE (to swim) 14:00 [3] 4.75 km (2:57 / km)

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

2000m including 4 X 100 IM

BIKE (bike home) 23:00 [3] 4.75 km (4:51 / km)

2 PM

RUN 1:25:00 [3] 16.1 km (5:17 / km)
shoes: Brooks Adrenaline RED

Amity, Fruit Loop, Hawk Ridge w/ Leslie Semler

Thursday Jun 30, 2016 #

9 AM

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

2 PM

BIKE (commute home) 26:00 [3] 9.0 km (2:53 / km)

RUN 1:04:27 [3] 12.15 km (5:18 / km)
shoes: Adrenaline silver/blue

Hawk Ridge, Amity w/ Jeffrey James Cottrell

Wednesday Jun 29, 2016 #

8 AM

SWIM (CPF) 40:00 [3] 1.75 km (22:51 / km)

1750m including 1650m freestyle in about 37:30

12 PM

RUN (trails) 3:12:22 [3] 24.75 km (7:46 / km)
shoes: Brooks ASR blue II

SHT trail from Piedmont, lots of hiking in the last hour and the temperature rose. Good heat training.

Tuesday Jun 28, 2016 #

8 AM

HIKE/WALK warm up/down 16:00 [2] 1.6 km (10:00 / km)
shoes: adidas adizero Tempo

3 PM

RUN (roads and trails) 1:32:04 [3] 16.0 km (5:45 / km)
shoes: Adrenaline black/yellow

Lucky 7km (alone), then -> Rock Hill (w/ Darrin)

5 PM

BIKE 1:00:00 [2] 10.0 km (6:00 / km)

to old Grant School playground and back w/ Sasha

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