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Training Log Archive: Mark Selby

In the 7 days ending Feb 18:

activity # timemileskm+m
  RUN5 6:10:05 39.89(9:17) 64.2(5:46)
  SWIM3 1:43:00 2.55(40:26) 4.1(25:07)
  CORE3 1:30:00
  HIKE/WALK2 1:13:00 4.91(14:52) 7.9(9:14)
  Total12 10:36:05 47.35 76.2

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MoTuWeThFrSaSu

Sunday Feb 18 #

9 AM

RUN long (snowy roads) 2:20:00 [3] 24.0 km (5:50 / km)
shoes: Brooks Adrenaline blu/yellow

country roads in a snow storm

HIKE/WALK warm up/down 10:20 [2] 1.0 km (10:20 / km)
shoes: Brooks Adrenaline blu/yellow

Saturday Feb 17 #

12 PM

SWIM (CPF) 40:00 [3] 1.65 km (24:15 / km)

1650m including 4 X 100 IM
5 PM

RUN 36:49 [3] 7.0 km (5:16 / km)
shoes: Adrenaline 18 grey/blue

Lucky 7km course including 7 X 30 secs pickups

Friday Feb 16 #

8 AM

CORE (CPF) 30:00 [4]

upper body machines and crunches (3 X 75)
3 PM

RUN (snowy trails) 57:46 [3] 8.85 km (6:32 / km)
shoes: Adrenaline 17 YELLOW/red

Hartley w/ Tom-O

Thursday Feb 15 #

8 AM

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

1100m
4 PM

RUN warm up/down 5:30 [3] 1.0 km (5:30 / km)
shoes: Adrenaline 18 grey/blue

RUN tempo (lakewalk) 1:00:00 [4] 12.9 km (4:39 / km)
shoes: Adrenaline 18 grey/blue

out and back on lakewalk

RUN warm up/down 10:00 [2] 1.1 km (9:05 / km)
shoes: Adrenaline 18 grey/blue

Wednesday Feb 14 #

8 AM

CORE (CPF) 30:00 [4]

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

HIKE/WALK (roads) 1:02:40 [2] 6.9 km (9:05 / km)
shoes: Adrenaline dark blue/multi

from Austin-Jarrow

Tuesday Feb 13 #

8 AM

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

1350m including 1250m free
3 PM

RUN (snowy trails) 1:00:00 [3] 9.35 km (6:25 / km)
shoes: Brooks Adrenaline blu/yellow

Hartley w/ Tom-O

Monday Feb 12 #

8 AM

CORE (CPF) 30:00 [4]

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

Note

Parent Observation Week at the Minnesota Ballet precludes afternoon workout

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