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Training Log Archive: Mark Selby

In the 7 days ending Feb 11:

activity # timemileskm+m
  RUN4 4:51:01 34.05(8:33) 54.8(5:19)
  SWIM3 1:50:00 2.61(42:09) 4.2(26:11)
  CORE3 1:30:00
  HIKE/WALK2 1:09:00 4.82(14:20) 7.75(8:54)
  Total11 9:20:01 41.48 66.75

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MoTuWeThFrSaSu

Sunday Feb 11 #

9 AM

RUN tempo (roads) 2:00:00 [4] 25.2 km (4:46 / km)
shoes: Adrenaline 18 grey/blue

from Brighton Beach: up the shore (w/ the wind)
with Aaron and Darrin (who turned around at 35 minutes, then drove up and picked us up near Larsmont). Aaron dropped off a little the last 20 minutes.

Saturday Feb 10 #

8 AM

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

2000m including 4 x 100 IM

Friday Feb 9 #

8 AM

CORE 30:00 [4]

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

RUN (snowy trails) 48:34 [3] 7.25 km (6:42 / km)
shoes: adrenaline 17 NYC

Hartley trails w/ Tom-O and Darrin

Thursday Feb 8 #

8 AM

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

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

HIKE/WALK warm up/down (slushy lakewalk) 9:00 [2] 1.0 km (9:00 / km)
shoes: Adrenaline 18 grey/blue

RUN (slushy lakewalk) 9:21 [3] 1.65 km (5:40 / km)
shoes: Adrenaline 18 grey/blue

RUN tempo (slushy lakewalk) 47:00 [4] 10.0 km (4:42 / km)
shoes: Adrenaline 18 grey/blue

RUN warm up/down (slushy lakewalk) 15:13 [3] 2.6 km (5:51 / km)
shoes: Adrenaline 18 grey/blue

Wednesday Feb 7 #

3 PM

CORE (CPF) 30:00 [4]

upper body machines and crunches (3 X 70)

Tuesday Feb 6 #

8 AM

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

1100m
3 PM

RUN (snowy trails) 50:53 [3] 8.1 km (6:17 / km)
shoes: Adrenaline 17 YELLOW/red

Hartley trails w/ Tom-O and Darrin

Monday Feb 5 #

8 AM

CORE (CPF) 30:00 [4]

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

HIKE/WALK (CPF) 1:00:00 [2] 6.75 km (8:53 / km)
shoes: NB Vongo

track above pool

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