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Training Log Archive: Mark Selby

In the 7 days ending Nov 19, 2017:

activity # timemileskm+m
  RUN5 5:13:52 34.55(9:05) 55.6(5:39)
  SWIM3 1:37:00 2.33(41:38) 3.75(25:52)
  HIKE/WALK1 1:05:44 4.85(13:34) 7.8(8:26)
  CORE2 50:00
  Total10 8:46:36 41.73 67.15

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MoTuWeThFrSaSu

Sunday Nov 19, 2017 #

9 AM

RUN (icy roads and trails) 1:31:51 [3] 16.1 km (5:42 / km)
shoes: Adrenaline 18 grey/blue

Hawk Ridge, Fruit Loop, Amity w/ Leslie Semler

Saturday Nov 18, 2017 #

9 AM

RUN (icy roads) 47:20 [2] 7.5 km (6:19 / km)
shoes: adrenaline 17 NYC

Morley Heights roads with Sasha
1 PM

CORE (CPF) 25:00 [4]

upper body machines and crunches

Friday Nov 17, 2017 #

8 AM

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

1100m including 2 X 100 IM
4 PM

RUN 55:45 [3] 10.0 km (5:35 / km)

From HNC with Tom-O and Aaron: Hills of Vermilion loop

Thursday Nov 16, 2017 #

9 AM

HIKE/WALK 1:05:44 [2] 7.8 km (8:26 / km)
shoes: Adrenaline black/grey/multi

from Austin-Jarrow, had to run the last 5 minutes to open by 10am.
4 PM

RUN 1:03:43 [3] 12.0 km (5:19 / km)
shoes: Adrenaline 18 grey/blue

Lakewalk from Bayfront. 5:43, 5:28, 5:12, 5:16, 5:23, 5:30, 5:14, 5:12, 5:32, 5:08, 4:56, 5:08

Wednesday Nov 15, 2017 #

3 PM

SWIM (CPF) 32:00 [3] 1.35 km (23:42 / km)

1350m including 1250m free

CORE (CPF) 25:00 [4]

upper body machines and crunches

Tuesday Nov 14, 2017 #

3 PM

RUN 55:13 [3] 10.0 km (5:31 / km)
shoes: Adrenaline blue/red II

w/ Tom-O from Hartley Nature Center, Vermilion loop

Monday Nov 13, 2017 #

4 PM

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

1300m including 4 X 100 IM

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