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Training Log Archive: Beacon

In the 7 days ending Mar 17, 2018:

activity # timemileskm+m
  RUN6 6:28:14 46.2(8:24) 74.35(5:13)
  HIKE/WALK2 1:37:44 6.59(14:50) 10.6(9:13)
  CORE3 1:30:00
  SWIM2 1:07:00 1.62(41:28) 2.6(25:46)
  Total13 10:42:58 54.4 87.55

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SuMoTuWeThFrSa

Saturday Mar 17, 2018 #

Event: Saint Fennessy 4k
 
10 AM

RUN warm up/down 26:00 [3] 4.6 km (5:39 / km)
shoes: adrenaline 17 NYC

warm-up w/ Aaron, Molly, Mae and Sasha

RUN race 15:20 [5] 3.85 km (3:59 / km)
shoes: adidas tempo boost RED

SAINT FENNESSY 4KM, Hermantown
(race # 791)
1. 12:59 Kyle Smith
2. ??:?? Dave Lane
3. 15:20 Jarrow Wahman
4. 15:?? Molly Pennings

19:13 Sasha Wahman and Leslie Semler
C • 19:13 2

RUN warm up/down 23:36 [3] 4.35 km (5:26 / km)
shoes: adidas tempo boost RED

w/ Molly Pennings

Friday Mar 16, 2018 #

8 AM

CORE (CPF) 30:00 [4]

upper body machines and crunches (3 X 80)
3 PM

RUN (dirt shoulders and roads) 36:39 [3] 7.0 km (5:14 / km)
shoes: Adrenaline 18 grey/blue

L7 including 7 X strideouts w/ Aaron

Thursday Mar 15, 2018 #

8 AM

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

1100m
4 PM

HIKE/WALK (lakewalk) 52:25 [2] 5.6 km (9:22 / km)
shoes: Adrenaline 17 YELLOW/red

from Bayfront

Wednesday Mar 14, 2018 #

8 AM

CORE (CPF) 30:00 [4]

upper body machines and core
4 PM

RUN warm up/down 12:16 [3] 2.2 km (5:35 / km)
shoes: Adrenaline 18 grey/blue

RUN tempo (dirt shoulders and roads) 30:59 [4] 7.0 km (4:26 / km)
shoes: Adrenaline 18 grey/blue

out and back on Jean-Duluth / Martin

RUN warm up/down 6:24 [3] 1.2 km (5:20 / km)
shoes: Adrenaline 18 grey/blue

5 PM

RUN 18:30 [3] 3.1 km (5:58 / km)
shoes: Brooks Transcend 5 blue/orange

neighborhood loops (counterclockwise for the first time) w/ Sasha

Tuesday Mar 13, 2018 #

8 AM

HIKE/WALK (CPF) 45:19 [2] 5.0 km (9:04 / km)
shoes: adidas sequence grey/blue

indoor track above pool
3 PM

RUN 58:30 [3] 10.75 km (5:27 / km)
shoes: adrenaline 17 NYC

Hills of Vermilion from HNC w/ Tom-O

Monday Mar 12, 2018 #

8 AM

CORE (CPF) 30:00 [4]

upper body machines and crunches (3 X 80)
4 PM

SWIM (CPF) 37:00 [3] 1.5 km (24:40 / km)

1500m including 4 X 100 IM

Sunday Mar 11, 2018 #

9 AM

RUN long 2:40:00 intensity: (2:10:00 @3) + (30:00 @4) 30.3 km (5:17 / km)
shoes: Brooks Adrenaline blu/yellow

almost the same course as last week, but tempo-ed the last 30 minutes.
w/ Aaron Smith and Anna Lahti (Darrin turned left at the top of the Widowmaker). 6:11, 5:42, 5:36, 5:42, 5:40, 5:45, 5:30, 5:38, 5:45, 5:55, 5:22, 5:33, 5:40, 5:47, 5:08, 5:25, 5:20, 5:15, 5:17, 5:10, 5:18, 5:12, 5:10, 4:53, 4:30, 4:25, 4:22, 4:28, 4:30, 4:35, 1:17 (last .3km)
C • nice long run 2

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