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Training Log Archive: Mark Selby

In the 7 days ending Jan 19, 2019:

activity # timemileskm+m
  RUN4 5:35:46 39.36(8:32) 63.35(5:18)
  SWIM3 2:30:00 3.36(44:42) 5.4(27:47)
  XC CLASSIC1 2:11:57 16.93(7:48) 27.25(4:51)
  XC SKATE1 2:07:43 20.41(6:15) 32.85(3:53)
  CORE3 1:30:00
  Total12 13:55:26 80.06 128.85

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Saturday Jan 19, 2019 #

11 AM

RUN long (Indoor track) 2:00:46 [3] 24.15 km (5:00 / km)
shoes: Adrenaline 18 grey/blue

CSS: 105 laps in the outside lane. Mile splits: 8:43, 8:12, 8:09, 8:10, 7:51, 7:50, 7:59, 8:01, 7:54, 7:51, 7:56, 7:56, 8:01, 8:06, 8:08

Friday Jan 18, 2019 #

8 AM

CORE (CPF) 30:00 [4]

Abs, arm, legs (75 lbs)
4 PM

SWIM (CPF) 45:00 [3] 1.6 km (28:07 / km)

1600m including 5 X 100 IM

Thursday Jan 17, 2019 #

8 AM

RUN (Icy roads) 1:02:00 [3] 10.8 km (5:44 / km)
shoes: Adrenaline ATR blue

Hills of Vermilion
2 PM

XC CLASSIC 51:57 [3] 10.25 km (5:04 / km)

Magney-Snively: one of the worst skiing experiences I've ever had. Leaves in the tracks, branches in my face, poles breaking through the surface, icy trails and I forgot about all the hills.

XC CLASSIC 1:20:00 [3] 17.0 km (4:42 / km)

Lester: so I hightailed it to Lester for some really good skiing.

Wednesday Jan 16, 2019 #

8 AM

CORE (CPF) 30:00 [4]

Abs, arms, legs (75 lbs)
4 PM

SWIM (CPF) 1:00:00 [3] 2.2 km (27:16 / km)

2200m: 700 free, 700 back, 700 breast, 100 cool-down

Tuesday Jan 15, 2019 #

8 AM

RUN (Icy roads) 59:00 [3] 10.8 km (5:28 / km)
shoes: Adrenaline 19 navy

Hills of Vermilion
2 PM

XC SKATE 2:07:43 [3] 32.85 km (3:53 / km)

Lester

Monday Jan 14, 2019 #

8 AM

CORE (CPF) 30:00 [4]

Arms, abs, legs (75 lbs)
4 PM

SWIM (CPF) 45:00 [3] 1.6 km (28:07 / km)

1600m including 5 X 100 IM

Sunday Jan 13, 2019 #

8 AM

RUN 1:34:00 [3] 17.6 km (5:20 / km)
shoes: Adrenaline 18 Navy

Aaron and I tried running on the lake walk from Lemon Drop Hill parking lot. Too icy. Ended up running to the Port Authority area and back. Stayed on roads.

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