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Training Log Archive: Mark Selby

In the 7 days ending Oct 2, 2016:

activity # timemileskm+m
  RUN8 10:07:19 64.13(9:28) 103.2(5:53)
  BIKE4 2:20:00 22.37(6:16) 36.0(3:53)
  SWIM3 1:58:00 2.92(40:24) 4.7(25:06)
  HIKE/WALK3 1:14:53 2.83 4.55
  Total15 15:40:12 92.24 148.45

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MoTuWeThFrSaSu

Sunday Oct 2, 2016 #

8 AM

RUN long (mostly trail) 2:21:00 [3] 22.6 km (6:14 / km)
shoes: Brooks ASR GREEN

Amity, Lester, Hawk Ridge

Saturday Oct 1, 2016 #

6 AM

RUN 1:28:30 [3] 16.1 km (5:30 / km)
shoes: adrenaline ORANGE III

Fruit Loop

Friday Sep 30, 2016 #

8 AM

RUN (dirt shoulders and roads) 37:30 [3] 7.0 km (5:21 / km)
shoes: Brooks Adrenaline RED

L7
3 PM

SWIM (CPF) 50:00 [3] 2.0 km (25:00 / km)

2000m including 4 X 100 IM

Thursday Sep 29, 2016 #

9 AM

BIKE (commute to work) 38:00 [3] 9.0 km (4:13 / km)

2 PM

BIKE (commute home) 31:00 [3] 9.0 km (3:27 / km)

3 PM

HIKE/WALK warm up/down (roads) 16:54 [2] 1.75 km (9:39 / km)
shoes: Brooks Adrenaline orange 2

-> Rock Hill

RUN (mostly trail, woodchipped) 1:33:06 [3] 15.6 km (5:58 / km)
shoes: Brooks Adrenaline orange 2

Rock Hill, 5 loops, then home

Wednesday Sep 28, 2016 #

6 AM

HIKE/WALK warm up/down (roads) 31:35 [2]
shoes: Adrenaline blue/red

RUN (roads and bike paths) 39:49 [3] 7.0 km (5:41 / km)
shoes: Adrenaline blue/red

to Heritage Sport Center to pick up the Subaru which we left last night
3 PM

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

1600m including 1500m freestyle in about 35:15
6 PM

RUN (trails) 51:07 [3] 8.0 km (6:23 / km)
shoes: Brooks ASR GREEN

Brown's Point 8km (NMTC race) w/ Sasha
http://www.northlandrunner.com/run?page=RaceResult...

Tuesday Sep 27, 2016 #

9 AM

BIKE (commute to work) 41:00 [3] 9.0 km (4:33 / km)

2 PM

BIKE (commute home) 30:00 [3] 9.0 km (3:20 / km)

3 PM

RUN 1:30:00 [3] 16.1 km (5:35 / km)
shoes: adrenaline ORANGE III

Fruit Loop
tired

Monday Sep 26, 2016 #

8 AM

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

1100m including 2 X 100 IM
3 PM

HIKE/WALK warm up/down (roads and trails) 26:24 [2] 2.8 km (9:26 / km)
shoes: Adrenaline silver/blue

-> Rock Hill

RUN (mostly trail, woodchipped) 1:06:17 [3] 10.8 km (6:08 / km)
shoes: Adrenaline silver/blue

Rock Hill w/ Darrin

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