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Training Log Archive: Mark Selby

In the 7 days ending Apr 29:

activity # timemileskm+m
  RUN4 5:35:10 40.58(8:16) 65.3(5:08)
  HIKE/WALK3 3:01:00 10.97(16:30) 17.65(10:15)
  SWIM4 2:00:00 2.73(43:53) 4.4(27:16)
  CORE3 1:30:00
  Total13 12:06:10 54.28 87.35

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MoTuWeThFrSaSu

Sunday Apr 29 #

8 AM

RUN long 2:08:37 [3] 24.0 km (5:22 / km)
shoes: Brooks Adrenaline blu/yellow

Howling Bink (widdershins) finishing on Fruit Loop and Hawk Ridge w/ Aaron

Saturday Apr 28 #

8 AM

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

1100m including 2 X 100 IM

CORE (CPF) 30:00 [4]

Friday Apr 27 #

3 PM

RUN warm up/down 24:39 [3] 4.4 km (5:36 / km)
shoes: Adrenaline 18 grey/blue

w/ Aaron

RUN intervals (roads) 24:13 [5] 6.0 km (4:02 / km)
shoes: Adrenaline 18 grey/blue

6 X 1km on the K(enilworth) course w/ Aaron Smith. 2 minute jog between.
4:04, 3:59, 4:03, 3:57, 4:04, 4:06

RUN warm up/down 35:00 [3] 6.0 km (5:50 / km)
shoes: Adrenaline 18 grey/blue

between and after

Thursday Apr 26 #

8 AM

HIKE/WALK 54:41 [2] 5.65 km (9:41 / km)
shoes: adrenaline 17 NYC

Vermilion, cemetery, Vermilion
4 PM

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

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

CORE (CPF) 30:00 [4]

Wednesday Apr 25 #

8 AM

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

1100m including 2 X 100 IM
3 PM

HIKE/WALK 1:08:00 [2] 6.0 km (11:20 / km)
shoes: Adrenaline ATR marine

marking the NMTC Western Waterfront course w/ Mae Gackstetter
6 PM

RUN 41:03 [3] 7.8 km (5:16 / km)
shoes: Adrenaline ATR marine

NMTC Western Waterfront race w/ Sasha

Tuesday Apr 24 #

8 AM

RUN warm up/down (dirt shoulders and roads) 13:16 [3] 2.25 km (5:54 / km)
shoes: Adrenaline 18 grey/blue

RUN tempo 1:00:00 [4] 13.35 km (4:30 / km)
shoes: Adrenaline 18 grey/blue

Jean-Duluth, Martin, Eagle Lake, Riley, turnaround at JD, Riley, Eagle Lake, Martin, Jean-Duluth

RUN warm up/down (dirt shoulders and roads) 8:22 [3] 1.5 km (5:35 / km)
shoes: Adrenaline 18 grey/blue

6 PM

CORE (CPF) 30:00 [4]

Monday Apr 23 #

8 AM

HIKE/WALK 58:19 [2] 6.0 km (9:43 / km)
shoes: Adrenaline dark blue/multi

Bag's End
4 PM

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

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

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