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Training Log Archive: Mark Selby

In the 7 days ending Oct 23, 2016:

activity # timemileskm+m
  RUN8 9:37:47 64.93(8:54) 104.5(5:32)
  SWIM2 1:09:00 1.68(41:08) 2.7(25:33)
  BIKE2 1:04:00 11.18(5:43) 18.0(3:33)
  HIKE/WALK1 47:45 2.61(18:18) 4.2(11:22)
  Total12 12:38:32 80.41(9:26) 129.4(5:52)

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MoTuWeThFrSaSu

Sunday Oct 23, 2016 #

2 PM

RUN race (trails) 57:52 [5] 9.5 km (6:05 / km)
shoes: Brooks ASR GREEN

NMTC CC Race
Rough Rider
15th place

HIKE/WALK warm up/down 47:45 [2] 4.2 km (11:22 / km)
shoes: Brooks ASR GREEN

ran back and walked in with Liz Wahman and Theresa Swanstrom

Saturday Oct 22, 2016 #

6 AM

RUN 2:06:27 [3] 23.5 km (5:23 / km)
shoes: adidas tempo boost

5:30am Howling Bink

Friday Oct 21, 2016 #

11 AM

RUN (dirt shoulders and roads) 1:00:25 [3] 11.5 km (5:15 / km)
shoes: Adrenaline silver/blue

from Austin-Jarrow

Thursday Oct 20, 2016 #

11 AM

RUN (dirt shoulders and roads) 1:55:25 [3] 21.4 km (5:24 / km)
shoes: adrenaline ORANGE III

From Austin-Jarrow

Wednesday Oct 19, 2016 #

8 AM

RUN (mostly trail, woodchipped) 51:38 [3] 9.15 km (5:39 / km)
shoes: Adrenaline blue/red

Rock Hill
3 PM

SWIM (CPF) 39:00 [3] 1.6 km (24:22 / km)

1600m including 1500m free

Tuesday Oct 18, 2016 #

9 AM

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

2 PM

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

3 PM

RUN 1:22:58 [3] 16.1 km (5:09 / km)
shoes: adidas tempo boost

Fruit Loop
5 PM

RUN (trails) 41:14 [3] 5.65 km (7:18 / km)
shoes: Brooks ASR GREEN

checking out the Rolling Stone course w/ Kris Glesener and Marcus Taintor
some hiking

Monday Oct 17, 2016 #

8 AM

RUN 41:48 [3] 7.7 km (5:26 / km)
shoes: Brooks Adrenaline orange 2

Amity, cut-off, Hawk Ridge
3 PM

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

1100m including 2 X 100 IM

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