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Training Log Archive: Beacon

In the 7 days ending Aug 25, 2016:

activity

time

miles

RUN

9:42:16

64.44

(9:02)

103.7

(5:37)

BIKE

3:47:00

29.33

(7:44)

47.2

(4:49)

SWIM

1:04:00

1.49

(42:55)

2.4

(26:40)

HIKE/WALK

36:54

2.36

(15:38)

3.8

(9:43)

Total

15:10:10

97.62

(9:19)

157.1

(5:48)

4:12

0:00

» now

Thursday Aug 25, 2016 #

7 AM

RUN (trails and dirt roads) 2:23:18 [3] 22.5 km (6:22 / km)
shoes: Brooks ASR GREEN

Hawk Ridge, Lester, Amity w/ Darrin

C • With whom 1

Wednesday Aug 24, 2016 #

8 AM

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

1100m including 1000m freestyle swim. Still re-learning how to swim after Center for Personal Fitness closed the pool for over 3 weeks.

3 PM

HIKE/WALK warm up/down (outdoor track) 10:39 [2] 1.2 km (8:52 / km)
shoes: Adrenaline black/yellow

Cloquet track

RUN warm up/down (outdoor track) 21:04 [3] 4.0 km (5:16 / km)
shoes: Adrenaline black/yellow

RUN intervals (outdoor track) 8:27 [5] 2.4 km (3:31 / km)
shoes: Mizuno Ronin

12 X 200m (200m jog between)

RUN (outdoor track) 14:00 [3] 2.4 km (5:50 / km)
shoes: Mizuno Ronin

after each interval

RUN warm up/down (outdoor track) 17:45 [3] 3.2 km (5:33 / km)
shoes: Adrenaline black/yellow

Tuesday Aug 23, 2016 #

8 AM

HIKE/WALK 16:23 [2] 1.6 km (10:14 / km)
shoes: Brooks Adrenaline RED

w/ Liz

7 PM

HIKE/WALK warm up/down 9:52 [2] 1.0 km (9:52 / km)
shoes: Brooks Adrenaline RED

RUN 1:22:06 [3] 15.0 km (5:28 / km)
shoes: Brooks Adrenaline RED

Amity, Fruit Loop, Hawk Ridge

Monday Aug 22, 2016 #

8 AM

RUN 1:07:44 [3] 12.1 km (5:36 / km)
shoes: Adrenaline blue/red

Hawk Ridge - Amity

4 PM

BIKE 40:00 [1] 7.7 km (5:12 / km)

w/ Sasha and Veronica (grocery store, playground)

6 PM

BIKE (to and from swim ) 37:00 [3] 9.5 km (3:54 / km)

SWIM (CPF) 34:00 [3] 1.3 km (26:09 / km)

Sunday Aug 21, 2016 #

9 AM

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

to and from Grant playground w/ Sasha (meeting Isaac and Nolin)

11 AM

RUN (roads) 1:42:39 [3] 20.0 km (5:08 / km)
shoes: adrenaline ORANGE III

out and back on Skyline w/ Harry Cottrell, Michael Bjornberg, Donny Sazama and Timothy Carlsness

4 PM

BIKE 1:30:00 [2] 20.0 km (4:30 / km)

from home to East HS, met Liz, Veronica and Sasha, then on the lakewalk to the "Alligator" in front of Fitger's and back. Lakewalk very crowded. Then home.

Saturday Aug 20, 2016 #

8 AM

RUN warm up/down (trails) 33:00 [3] 4.8 km (6:52 / km)
shoes: adrenaline ORANGE III

RUN race (bike path and trails) 39:10 [5] 7.8 km (5:01 / km)
shoes: Mizuno Ronin

7K for 7B Trail Race (Liz Olson)
(race #753)
1. 39:00 Samantha Carlson
2. 39:01 Jarrow Wahman
3. 43:10 Ron Hendrickson
4. 45:58 Stu Lourey
5. 46:02 Sara Hollingsworth
6. 47:09 Mark Privratsky
7. 47:11 Malcolm Macaulay
8. 50:16 Jim Gaylord
9. 51:31 Mae Gackstetter
10. 52:29 Doug Happy

2-Miler
1. 19:12 Sasha Wahman
2. 19:23 Sumair Sheikh
3. 19:44 Laura Seitz
4. 24:54 Rebecca St. George
5. 30:38 Lisa Byrne
6. 40:54 Linda Salus
7. 40:55 Mary Kirsling
8. 40:55 Joan Grigg

http://www.northlandrunner.com/run?page=Race&r...

RUN warm up/down (trails) 17:00 [3] 2.5 km (6:48 / km)
shoes: adrenaline ORANGE III

Friday Aug 19, 2016 #

3 PM

RUN (dirt shoulders and roads) 36:03 [3] 7.0 km (5:09 / km)
shoes: Brooks Adrenaline orange 2

Lucky 7km including 7 X stride-outs

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