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Training Log Archive: Beacon

In the 7 days ending Mar 31, 2019:

activity # timemileskm+m
  RUN6 8:59:25 63.29(8:31) 101.85(5:18)
  SWIM3 1:45:00 2.33(45:04) 3.75(28:00)
  CORE3 1:30:00
  HIKE/WALK2 57:36 4.01(14:22) 6.45(8:56)
  Total11 13:12:01 69.62 112.05

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MoTuWeThFrSaSu

Sunday Mar 31, 2019 #

8 AM

RUN long (dirt shoulders and roads) 3:08:07 [3] 35.0 km (5:22 / km)
shoes: Adrenaline Rock'n'Roll

with Aaron Smith: Jean-Duluth, Riley, Reid, W. Tischer, Sjodin, Widowmaker, Arnold, Fauvelle, Summers, Beyer, Arnold, Hicken, Howard Gnesen, Luzerne, Drake, Gothenberg, Howard Gnesen, Fairview, Arnold, Washington, Woodland, Mulvahill, Eagle Lake Road, Martin, Jean-Duluth
C • One water bottle? 2

Saturday Mar 30, 2019 #

7 AM

RUN 1:43:06 [3] 19.5 km (5:17 / km)
shoes: Adrenaline Berkshire Hathaway

Friday Mar 29, 2019 #

7 AM

RUN (roads) 59:39 [3] 11.0 km (5:25 / km)
shoes: Brooks Transcend 5 blue/orange

Hills of Vermilion loop: icy and slushy in places
4 PM

CORE (CPF) 30:00 [4]

Arms, legs (115 lbs) and abs (115 lbs)

Thursday Mar 28, 2019 #

8 AM

SWIM (CPF) 35:00 [3] 1.25 km (28:00 / km)

1250m including one 200m IM
4 PM

RUN (Dirt roads) 28:03 [3] 5.0 km (5:37 / km)
shoes: adrenaline 17 NYC

HIKE/WALK (Dirt roads) 27:11 [2] 3.05 km (8:55 / km)
shoes: adrenaline 17 NYC

Wednesday Mar 27, 2019 #

8 AM

SWIM (CPF) 35:00 [3] 1.25 km (28:00 / km)

1250m: 400 free, 400 back, 400 breast, 50 cool-down

CORE (CPF) 30:00 [4]

arns, abs (115 lbs), legs (115 lbs)
4 PM

RUN 1:13:17 [3] 14.0 km (5:14 / km)
shoes: Adrenaline 19 navy

Out and back on Park Point from Bayfront

Tuesday Mar 26, 2019 #

3 PM

RUN tempo 1:08:56 intensity: (24:13 @3) + (44:43 @4) 14.35 km (4:48 / km)
shoes: Adrenaline 18 Navy

2.5 km warm-up, 10 km tempo run (Jean-Duluth, Martin, Eagle Lake Rd, Riley, Jean-Duluth) in 44:43, 1.85 km cool-down

RUN 18:17 [3] 3.0 km (6:06 / km)
shoes: Adrenaline 18 Navy

neighborhood loops with Sasha

Monday Mar 25, 2019 #

8 AM

SWIM (CPF) 35:00 [3] 1.25 km (28:00 / km)

1250m including 2 X 100 IM
4 PM

HIKE/WALK (CPF) 30:25 [2] 3.4 km (8:57 / km)

track above pool

CORE (CPF) 30:00 [4]

arms, abs (115 lbs), legs (115 lbs)

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