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Training Log Archive: Beacon

In the 7 days ending Mar 31, 2018:

activity # timemileskm+m
  RUN5 8:03:48 56.5(8:34) 90.93(5:19)
  HIKE/WALK3 1:56:40 7.77(15:01) 12.5(9:20)
  SWIM2 1:15:00 1.83(40:55) 2.95(25:25)
  CORE2 1:00:00
  Total10 12:15:28 66.1 106.38

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SuMoTuWeThFrSa

Saturday Mar 31, 2018 #

8 AM

RUN long 2:57:53 intensity: (2:20:00 @3) + (37:53 @4) 34.0 km (5:14 / km)
shoes: Brooks Adrenaline blu/yellow

Anna Lahti's Birthday Run w/ Anna and Kaitlyn Stout. 6:21, 5:36, 5:24, 5:29, 5:25, 5:30, 5:18, 5:41, 5:49, 6:07, 5:24, 5:22, 5:33, 5:35, 5:29, 5:21, 5:05, 5:00, 5:06, 5:13, 5:36, 5:15, 5:20, 5:07, 5:03, 4:50, 4:37, 4:38, 4:37, 4:23, 4:22, 4:35, 4:33, 5:09
Jean-Duluth, Riley, Reid, W. Tischer, Sjodin, Widowmaker, Arnold, Hicken, Howie G, Luzerne, Drake, Gothenberg, Howie G, Fairview, Arnold, Washington, Woodland, Martin, Jean-Duluth
C • Nice Workout 3
5 PM

CORE (CPF) 30:00 [4]

upper body machines and crunches (3 X 90) then hot tub to recover from this morning's long run.

Friday Mar 30, 2018 #

3 PM

RUN 57:33 [3] 10.9 km (5:17 / km)
shoes: Adrenaline 17 YELLOW/red

w/ Aaron: Jean-Duluth, Martin, Vermilion

Thursday Mar 29, 2018 #

8 AM

RUN hills 1:02:11 intensity: (46:11 @3) + (16:00 @5) 10.75 km (5:47 / km)
shoes: Adrenaline dark blue/multi

warm-up, couple of stride-outs, 10 X Lyons St hill (1:35-1:40), couple more stride-outs, warm-down. I hope not to be as sore after this workout compared to last Friday's hill.
C • I'm pushing... 1
4 PM

HIKE/WALK 38:40 [3] 4.0 km (9:40 / km)
shoes: Adrenaline black/gold

Lakewalk

Wednesday Mar 28, 2018 #

3 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 90)

Tuesday Mar 27, 2018 #

3 PM

HIKE/WALK warm up/down 18:00 [2] 2.0 km (9:00 / km)
shoes: adrenaline 17 NYC

from Chester Bowl to UMD track

RUN warm up/down (before and after) 22:00 [3] 3.8 km (5:47 / km)
shoes: adrenaline 17 NYC

RUN intervals (outdoor track) 1:32 [5] 0.4 km (3:50 / km)
shoes: adidas tempo boost RED

400m just to see what that felt like. Not good. Shouldn't try running fast so soon after my first hill workout in 20 years.

RUN intervals (outdoor track) 19:39 [5] 3.0 mi (6:33 / mi)
shoes: adidas tempo boost RED

3 X 1 mile: 6:29, 6:33, 6:37
Felt really tired and heavy. Couldn't even run a mile as fast as my Fennessy 4km pace. Those hills really take a toll. Also, my shoe were slipping a little on the wet, new track surface.
C • UMD? 2

RUN warm up/down (outdoor track) 5:12 [3] 0.9 km (5:47 / km)
shoes: adidas tempo boost RED

jogging between mile repeats

Monday Mar 26, 2018 #

8 AM

HIKE/WALK 1:00:00 [2] 6.5 km (9:14 / km)
shoes: Adrenaline 17 YELLOW/red

from Austin-Jarrow
4 PM

SWIM (CPF) 45:00 [3] 1.85 km (24:19 / km)

1850m including 1750 free

Sunday Mar 25, 2018 #

8 AM

RUN long (dirt shoulders and roads) 2:17:48 [3] 25.35 km (5:26 / km)
shoes: Brooks Adrenaline blu/yellow

Jean-Duluth, Riley, Widowmaker, Fauvelle, Summers, Beyer, Fiskett, Howie G, Fairview, Arnold, Washington, Woodland, Pleasant View, Vermilion

w/ Anna Lahti and Aaron Smith

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