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Training Log Archive: Almond Joy

In the 7 days ending Jul 21:

activity # timemileskm+m
  RUN4 4:25:09 29.36(9:02) 47.25(5:37)
  SWIM3 1:55:00 2.55(45:08) 4.1(28:03)
  BIKE3 1:47:14 16.84(6:22) 27.1(3:57)
  CORE2 1:00:00
  HIKE/WALK1 57:27 3.73(15:25) 6.0(9:35)
  Total10 10:04:50 52.47 84.45

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MoTuWeThFrSaSu

Sunday Jul 21 #

HIKE/WALK 57:27 [2] 6.0 km (9:35 / km)
shoes: Adrenaline Rock'n'Roll

Bag's End

Saturday Jul 20 #

9 AM

BIKE (to CPF) 14:50 [3] 4.75 km (3:07 / km)

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

1250m including 2 X 100 IM

CORE (CPF) 30:00 [4]

upper body, abs (120 lbs)

BIKE (back home) 22:24 [3] 4.75 km (4:43 / km)

5 PM

RUN 54:56 [3] 10.0 km (5:30 / km)
shoes: Brooks Transcend 6

first mile with Sasha, then another neighborhood loop, then L7

Friday Jul 19 #

9 AM

BIKE (commute to work) 40:00 [3] 8.8 km (4:33 / km)

with Sasha
1 PM

BIKE (commute home) 30:00 [3] 8.8 km (3:25 / km)

With Sasha

Thursday Jul 18 #

6 PM

RUN warm up/down 7:00 [2] 1.0 km (7:00 / km)
shoes: Adrenaline Berkshire Hathaway

RUN 49:34 [2] 8.05 km (6:09 / km)
shoes: Adrenaline Berkshire Hathaway

PARK POINT 5-MILER
with Sasha (kilometer splits: 5:10, 5:26, 5:09, 6:11, 9:09, 7:31, 5:28, 5:03)

Wednesday Jul 17 #

8 AM

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

1600m: 500 free, 500 back, 500 breast, 100 cool-down
3 PM

RUN 1:25:39 [3] 16.1 km (5:19 / km)
shoes: Brooks Transcend blue/orange

With Aaron: Amity, Hawk Ridge

Tuesday Jul 16 #

11 AM

RUN 1:08:00 [3] 12.1 km (5:37 / km)
shoes: Adrenaline 19 navy

Hawk Ridge, Amity

Monday Jul 15 #

3 PM

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

1250m including 2 X 100 IM

CORE (CPF) 30:00 [4]

Upper body, abs (120 lbs), waiting for IT band to recover before doing legs again

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