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Training Log Archive: Mark Selby

In the 7 days ending Jan 21:

activity # timemileskm+m
  RUN4 6:03:37 40.14(9:04) 64.6(5:38)
  SWIM3 1:43:00 2.45(41:58) 3.95(26:05)
  CORE3 1:25:00
  HIKE/WALK1 56:00 3.73(15:01) 6.0(9:20)
  Total9 10:07:37 46.32 74.55

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MoTuWeThFrSaSu

Sunday Jan 21 #

9 AM

RUN long (roads) 2:30:00 [3] 27.6 km (5:26 / km)
shoes: Adrenaline 17 YELLOW/red

out and back on Skyline w/ Aaron, Anna and Leslie

Saturday Jan 20 #

1 PM

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

1100m including 2 X 100 IM

CORE (CPF) 30:00 [4]

upper body machines and crunches (3 X 60)

Friday Jan 19 #

8 AM

HIKE/WALK (snowy roads) 56:00 [2] 6.0 km (9:20 / km)
shoes: Adrenaline dark blue/multi

Bag's End listening to Melvins.
3 PM

RUN (snowy trails) 59:14 [3] 8.7 km (6:49 / km)
shoes: Brooks Adrenaline blu/yellow

Hartley w/ Tom-O

Thursday Jan 18 #

4 PM

RUN warm up/down (slushy lakewalk) 11:20 [3] 2.0 km (5:40 / km)
shoes: Adrenaline 18 grey/blue

RUN tempo (slushy lakewalk) 1:00:00 [4] 12.85 km (4:40 / km)
shoes: Adrenaline 18 grey/blue

out and back on slushy lakewalk from Bayfront. much more difficult than the indoor track: slush, hills and extra clothes. same effort as usual. ran most of it with Matthew Eidenschink. was able to talk the whole time.

RUN warm up/down (slushy lakewalk) 8:03 [3] 1.45 km (5:33 / km)
shoes: Adrenaline 18 grey/blue

Wednesday Jan 17 #

8 AM

CORE (CPF) 30:00 [4]

upper body machines and crunches (3 X 60)
3 PM

SWIM (CPF) 43:00 [3] 1.75 km (24:34 / km)

1750m including 1650m free

Tuesday Jan 16 #

3 PM

RUN (snowy roads) 1:15:00 [3] 12.0 km (6:15 / km)
shoes: Adrenaline 17 YELLOW/red

Hartley

Monday Jan 15 #

3 PM

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

1100m including 2 X 100 IM

CORE (CPF) 25:00 [4]

upper body machines and crunches (3 X 50)

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