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Training Log Archive: Beacon

In the 7 days ending Apr 3, 2019:

activity # timemileskm+m
  RUN6 8:31:43 60.12(8:31) 96.75(5:17)
  SWIM3 1:55:00 2.55(45:08) 4.1(28:03)
  CORE3 1:30:00
  BIKE1 36:40 5.9(6:13) 9.5(3:52)
  HIKE/WALK1 27:11 1.9(14:21) 3.05(8:55)
  Total11 13:00:34 70.46 113.4

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ThFrSaSuMoTuWe

Wednesday Apr 3, 2019 #

8 AM

RUN tempo 1:08:02 intensity: (23:28 @3) + (44:34 @4) 14.25 km (4:46 / km)
shoes: adidas tempo boost RED

including 10 km tempo run in 44:34
C • Say now... 4
4 PM

BIKE (to CPF) 16:30 [3] 4.75 km (3:28 / km)

CORE (CPF) 30:00 [4]

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

BIKE (back home) 20:10 [3] 4.75 km (4:15 / km)

Tuesday Apr 2, 2019 #

8 AM

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

1600m including 5 X 100 IM
3 PM

RUN (roads) 53:26 [3] 10.0 km (5:21 / km)
shoes: Adrenaline 19 navy

with Tom-O: Hills of Vermilion

RUN 11:20 [3] 2.0 km (5:40 / km)
shoes: Adrenaline 19 navy

neighborhood loops with Sasha

Monday Apr 1, 2019 #

4 PM

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]

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

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

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