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Training Log Archive: Mark Selby

In the 7 days ending Oct 16, 2016:

activity # timemileskm+m
  RUN8 9:54:56 66.3(8:58) 106.7(5:35)
  BIKE4 2:27:30 27.34(5:24) 44.0(3:21)
  SWIM3 1:50:00 2.73(40:14) 4.4(25:00)
  HIKE/WALK3 1:47:51 6.93(15:34) 11.15(9:40)
  Total16 16:00:17 103.3(9:18) 166.25(5:47)

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MoTuWeThFrSaSu

Sunday Oct 16, 2016 #

8 AM

RUN (roads and 4-wheeler trail) 56:22 [3] 10.0 km (5:38 / km)
shoes: Adrenaline silver/blue

Ely, MN
12 PM

HIKE/WALK 18:09 [2] 1.75 km (10:22 / km)
shoes: Brooks ASR GREEN

walked w/ Sasha to a birthday party
2 PM

RUN tempo (trails) 46:10 [4] 9.1 km (5:04 / km)
shoes: Brooks ASR GREEN

Zapp's Loop: started slow and gradually upped the effort. One of the smallest NMTC fields in recent history, 12th place

Saturday Oct 15, 2016 #

8 AM

RUN (dirt shoulders and roads) 1:56:07 [3] 21.2 km (5:29 / km)
shoes: adrenaline ORANGE III

East Beyer

Friday Oct 14, 2016 #

8 AM

SWIM (CPF) 42:00 [3] 1.7 km (24:42 / km)

1700m including 4 X 100 IM
4 PM

HIKE/WALK warm up/down 20:13 [2] 2.05 km (9:52 / km)
shoes: Adrenaline blue/red

to Rock Hill w/ Liz via Library

RUN (trails, woodchipped) 1:06:58 [3] 11.4 km (5:52 / km)
shoes: Adrenaline blue/red

Rock Hill, 4 loops

HIKE/WALK warm up/down 19:03 [2] 2.0 km (9:32 / km)
shoes: Adrenaline blue/red

-> home

Thursday Oct 13, 2016 #

9 AM

BIKE (commute to work) 37:00 [3] 9.0 km (4:07 / km)

2 PM

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

RUN long (mostly trail) 2:13:09 [3] 22.75 km (5:51 / km)
shoes: adrenaline ORANGE III

Amity, Lester, Amity

Wednesday Oct 12, 2016 #

8 AM

RUN (mostly trail, woodchipped) 52:25 [3] 9.15 km (5:44 / km)
shoes: Adrenaline blue/red

Rock Hill
3 PM

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

1600m including 1500m freestyle

Tuesday Oct 11, 2016 #

8 AM

BIKE (commute and sidetrip) 57:30 [3] 17.0 km (3:23 / km)

to AJ, then bank and back
2 PM

BIKE (commute home) 28:00 [3] 9.0 km (3:07 / km)

3 PM

RUN 1:24:45 [3] 16.1 km (5:16 / km)
shoes: adidas tempo boost

Fruit Loop

Monday Oct 10, 2016 #

8 AM

HIKE/WALK (roads) 50:26 [2] 5.35 km (9:26 / km)
shoes: Brooks Adrenaline RED

Bag End
3 PM

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

1100m including 4 X 25m fly
4 PM

RUN (dirt shoulders and roads) 39:00 [3] 7.0 km (5:34 / km)
shoes: Brooks Adrenaline RED

L7

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