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Training Log Archive: Mark Selby

In the 7 days ending Feb 4:

activity # timemileskm+m
  RUN4 6:26:46 40.86(9:28) 65.75(5:53)
  SWIM3 1:50:00 2.61(42:09) 4.2(26:11)
  CORE3 1:30:00
  HIKE/WALK2 1:01:57 4.16(14:53) 6.7(9:15)
  Total11 10:48:43 47.63 76.65

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MoTuWeThFrSaSu

Sunday Feb 4 #

9 AM

RUN long (snowy trails) 2:49:00 [3] 27.6 km (6:07 / km)
shoes: Brooks Adrenaline blu/yellow

Hartley, Hawk Ridge, Fruit Loop, Amity w/ Aaron and Anna

Saturday Feb 3 #

1 PM

SWIM (CPF) 50:00 [3] 2.0 km (25:00 / km)

2000m including 4 X 100 IM

Friday Feb 2 #

8 AM

CORE (CPF) 30:00 [4]

upper body machines and crunches (3 X 70)
3 PM

RUN (snowy trails) 1:00:30 [3] 8.75 km (6:55 / km)
shoes: Adrenaline 17 YELLOW/red

Hartley w/ Darrin

Thursday Feb 1 #

8 AM

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

1100m: 250 free, 250 back, 250 breast, 250, free, 100 warm-down
4 PM

RUN warm up/down 5:46 [3] 1.0 km (5:46 / km)
shoes: Adrenaline 18 grey/blue

from Bayfront to Lakewalk near Endion

RUN tempo 1:00:00 [4] 12.5 km (4:48 / km)
shoes: Adrenaline 18 grey/blue

out on back on Lakewalk. It's hard to run fast when it's this cold.

HIKE/WALK warm up/down 11:27 [2] 1.2 km (9:32 / km)
shoes: Adrenaline 18 grey/blue

Wednesday Jan 31 #

8 AM

CORE (CPF) 30:00 [4]

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

HIKE/WALK (snowy roads) 50:30 [2] 5.5 km (9:11 / km)
shoes: Brooks Transcend blue/orange

Vermilion, cemetery, Vermilion

Tuesday Jan 30 #

3 PM

RUN (snowy roads) 1:31:30 [3] 15.9 km (5:45 / km)
shoes: Brooks Adrenaline blu/yellow

Monday Jan 29 #

8 AM

CORE (CPF) 30:00 [4]

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

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

1100m including 4 X 100 IM

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