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Training Log Archive: Mark Selby

In the 7 days ending Oct 9, 2016:

activity # timemileskm+m
  RUN8 10:24:16 68.6(9:06) 110.4(5:39)
  BIKE5 2:41:25 28.27(5:43) 45.5(3:33)
  SWIM3 1:45:00 2.49(42:15) 4.0(26:15)
  HIKE/WALK2 1:16:56 2.95(26:04) 4.75(16:12)
  Total14 16:07:37 102.31(9:27) 164.65(5:53)

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MoTuWeThFrSaSu

Sunday Oct 9, 2016 #

2 PM

RUN long (dirt shoulders and roads) 2:09:58 [3] 24.6 km (5:17 / km)
shoes: adrenaline ORANGE III

Widowmaker plus

Saturday Oct 8, 2016 #

1 PM

RUN long (trails) 2:04:03 [3] 20.0 km (6:12 / km)
shoes: Brooks ASR GREEN

Hartley, Rock Hill, Chester Bowl

Friday Oct 7, 2016 #

2 PM

RUN (dirt shoulders and roads) 1:02:35 [3] 11.4 km (5:29 / km)
shoes: Adrenaline blue/red

Happy Birchland from Austin-Jarrow
4 PM

SWIM (CPF) 35:00 [3] 1.3 km (26:55 / km)

1300m

Thursday Oct 6, 2016 #

9 AM

BIKE (commute to work) 39:00 [3] 9.0 km (4:20 / km)

2 PM

BIKE (commute home) 25:00 [3] 9.0 km (2:47 / km)

3 PM

HIKE/WALK warm up/down 16:56 [2] 1.75 km (9:41 / km)
shoes: adrenaline ORANGE III

-> Rock Hill

RUN (mostly trail) 1:29:25 [3] 14.3 km (6:15 / km)
shoes: adrenaline ORANGE III

Rock Hill, Hartley, Rock Hill

Wednesday Oct 5, 2016 #

9 AM

SWIM (CPF) 40:00 [3] 1.6 km (25:00 / km)

1600m including 1500m freestyle
3 PM

RUN (trails, woodchipped) 1:06:00 [3] 11.1 km (5:57 / km)
shoes: Brooks ASR GREEN

Rock Hill w/ Tom-O and Jess

HIKE/WALK 1:00:00 [1] 3.0 km (20:00 / km)

marking Rock Hill course w/ Tina
6 PM

RUN (trails) 34:02 [3] 5.9 km (5:46 / km)
shoes: adidas sequence trail

NMTC Rock Hill race w/ Sasha

Tuesday Oct 4, 2016 #

9 AM

BIKE (commute to work) 35:40 [3] 9.0 km (3:58 / km)

tailwind
3 PM

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

RUN 1:22:03 [3] 16.1 km (5:06 / km)
shoes: adidas tempo boost

fastest on this course for a long time. Of course, using the Adidas Tempo boost helped a lot.

Monday Oct 3, 2016 #

8 AM

RUN 36:10 [3] 7.0 km (5:10 / km)
shoes: Adrenaline silver/blue

L7
4 PM

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

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

1100m including one 200m IM

BIKE (bike home) 21:45 [3] 4.75 km (4:35 / km)

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