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Training Log Archive: Beacon

In the 7 days ending Apr 11, 2018:

activity # timemileskm+m
  RUN5 6:21:52 44.33(8:37) 71.35(5:21)
  HIKE/WALK2 1:10:57 4.63(15:20) 7.45(9:31)
  SWIM2 1:05:00 1.52(42:42) 2.45(26:32)
  CORE1 30:00
  Total9 9:07:49 50.49 81.25

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ThFrSaSuMoTuWe

Wednesday Apr 11, 2018 #

6 PM

RUN warm up/down 19:19 [3] 3.5 km (5:31 / km)
shoes: Adrenaline 18 grey/blue

RUN intervals (outdoor track) 23:54 intensity: (15:14 @3) + (8:40 @5) 5.2 km (4:36 / km)
shoes: Adrenaline 18 grey/blue

12 X 200m in lane 6, averaging about 43.25
That's the best I've felt on the track for a long time.
C • Encouraging! 5

RUN warm up/down 15:11 [3] 2.6 km (5:50 / km)
shoes: Adrenaline 18 grey/blue

Tuesday Apr 10, 2018 #

8 AM

HIKE/WALK 58:57 [2] 6.25 km (9:26 / km)
shoes: Adrenaline 17 YELLOW/red

Vermilion, cemetery, Vermilion
3 PM

RUN (dirt roads and shoulders) 1:02:02 [3] 11.15 km (5:34 / km)
shoes: Adrenaline 17 YELLOW/red

Luzerne, Rutter, Kingston, Stavanger, Calvary, Drake, Gothenberg, Howard Gnesen, Fairview, Arnold, Nelson, Howard Gnesen

Monday Apr 9, 2018 #

8 AM

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

1100m
4 PM

CORE (CPF) 30:00 [4]

upper body machines and crunches (3 X 90)

Sunday Apr 8, 2018 #

10 AM

RUN long (river roads) 1:32:00 [3] 16.6 km (5:33 / km)
shoes: Brooks Adrenaline blu/yellow

HIKE/WALK (icy river roads) 12:00 [2] 1.2 km (10:00 / km)
shoes: Brooks Adrenaline blu/yellow

had to walk the stretch near Fort Snelling over the icy, uneven path

RUN long (river roads) 38:50 [3] 7.0 km (5:33 / km)
shoes: Brooks Adrenaline blu/yellow

Saturday Apr 7, 2018 #

10 AM

RUN 1:01:00 [3] 11.4 km (5:21 / km)
shoes: Brooks Adrenaline blu/yellow

Saint Paul - Mpls river roads

Friday Apr 6, 2018 #

8 AM

SWIM (CPF) 35:00 [3] 1.35 km (25:56 / km)

1350m including 4 X 100 IM

Thursday Apr 5, 2018 #

4 PM

RUN warm up/down (dirt shoulders and roads) 17:32 [3] 3.0 km (5:51 / km)
shoes: Adrenaline 18 grey/blue

RUN intervals 35:00 intensity: (5:00 @3) + (30:00 @5) 7.9 km (4:26 / km)
shoes: Adrenaline 18 grey/blue

6 X 5min hard, 1 min jog between: Jean-Duluth, Martin, Riley, Jean-Duluth

RUN warm up/down (dirt shoulders and roads) 17:04 [3] 3.0 km (5:41 / km)
shoes: Adrenaline 18 grey/blue

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