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Training Log Archive: Mark Selby

In the 7 days ending Dec 10:

activity # timemileskm+m
  RUN4 4:33:52 32.44(8:27) 52.2(5:15)
  HIKE/WALK2 1:55:58 7.92(14:38) 12.75(9:06)
  SWIM3 1:38:00 2.39(40:58) 3.85(25:27)
  CORE2 50:00
  Total11 8:57:50 42.75 68.8

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MoTuWeThFrSaSu

Sunday Dec 10 #

9 AM

RUN 1:58:27 [3] 22.2 km (5:20 / km)
shoes: Adrenaline 17 YELLOW/red

w/ Aaron: Jean-Duluth, Riley, Widowmaker, Fauvelle, Summers, Beyer, Arnold, Washington, Woodland, Claymore, Vermilion

Saturday Dec 9 #

8 AM

SWIM (CPF) 35:00 [3] 1.4 km (25:00 / km)

1400m including 4 X 100 IM

Friday Dec 8 #

8 AM

CORE (CPF) 27:00 [4]

upper body machines and crunches
3 PM

RUN 52:24 [3] 10.0 km (5:14 / km)
shoes: adrenaline 17 NYC

Hills of Vermilion from HNC w/ Tom-O and Aaron

Thursday Dec 7 #

8 AM

RUN warm up/down (before and after) 16:42 [3] 3.0 km (5:34 / km)
shoes: Adrenaline 18 grey/blue

2km warm-up, 1km warm down

RUN tempo 33:19 [4] 7.0 km (4:46 / km)
shoes: Adrenaline 18 grey/blue

"Tempo" run: out and back on Jean-Duluth/Martin
4 PM

SWIM (CPF) 33:00 [3] 1.35 km (24:27 / km)

1350m including 1000m free and 250m breaststroke

Wednesday Dec 6 #

4 PM

HIKE/WALK 54:30 [2] 6.0 km (9:05 / km)
shoes: Adrenaline dark blue/multi

Bag's End, super windy cold

Tuesday Dec 5 #

8 AM

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

1100m including 2 X 100 IM
4 PM

RUN 53:00 [3] 10.0 km (5:18 / km)
shoes: Adrenaline 17 YELLOW/red

Hills of Vermilion w/ Tom-O from HNC

Monday Dec 4 #

9 AM

HIKE/WALK 1:01:28 [2] 6.75 km (9:06 / km)
shoes: adrenaline 17 NYC

from Austin-Jarrow
4 PM

CORE (CPF) 23:00 [4]

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