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Training Log Archive: Almond Joy

In the 7 days ending Aug 4:

activity # timemileskm+m
  RUN6 7:14:12 46.91(9:15) 75.5(5:45)
  SWIM3 2:06:00 2.77(45:34) 4.45(28:19)
  CORE2 1:00:00
  HIKE/WALK1 18:02 1.24(14:31) 2.0(9:01)
  Total11 10:38:14 50.92 81.95

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Sunday Aug 4 #

11 AM

RUN warm up/down (dirt shoulders and roads) 34:42 [3] 6.3 km (5:30 / km)
shoes: Adrenaline 19 navy

RUN race (roads) 12:51 [5] 3.2 km (4:01 / km)
shoes: adidas tempo boost RED

GRAND VIEW FIREHOUSE 2-MILER
1. 12:05 Sam Borchers, 17
2. 12:51 Jarrow Wahman, 58
3. 13:14 Arrik Guess, 14
4. 13:25 Cole Giesregen, 13
5. 13:45 David Nett, 27
6. 14:08 Oscar Wickman, 14
7. 14:28 Jace Bletsch, 14
8. 14:36 Luke Miller, 18
9. 14:42 Jim McFadden, 67
10. 14:46 Jerry Turpin, 40

1. 13:45 Danielle Magnuson, 25
2. 14:54 Sofia Borchers, 14
3. 15:15 Sasha Wahman, 10
4. 16:10 Claire Gilmer, 10
5. 16:12 Anna Gilmer, 12
6. 17:36 Kyla Hanson, 12
7. 17:37 Courtney Shaffer, 23
8. 17:39 Grace Anderson, 15
9. 17:41 Claire Weslaski, 53
10. 17:48 Mona Craig, 59

16. 20:02 Veronica Wahman, 14
18. 20:18 Liz Wahman, 54

15K
1. 59:09 David Gilmer, 41
2. 1:06:29 Kyle Bladow, 34
3. 1:09:21 Tucker Thiede, 24
4. 1:10:19 Jordan Bergeman, 33
5. 1:11:03 Keith Thompson, 35
6. 1:12:06 Kevin Weslaski, 56
7. 1:13:25 Jack Olson, 20
8. 1:13:30 Joey Lammers, 56
9. 1:17:42 Dan Smith, 51
10. 1:19:20 Joshua Schilling, 19

1. 1:16:02 Kaitlin Prusak, 36
2. 1:20:21 Jeannie Wagner, 58
3. 1:20:38 Corinne McFadden, 61
4. 1:25:09 Katherine Gilmer, 41
5. 1:26:57 Lee Ann Murino, 45
6. 1:27:20 Susie Hinchcliffe, 46
7. 1:28:50 Samantha Hawkinson, 29
8. 1:30:13 Kristie Shappell, 62
9. 1:32:55 Bridget Smith, 49
10. 1:36:36 Joell Shade, 49

RUN warm up/down (roads) 16:30 [3] 2.7 km (6:07 / km)
shoes: Adrenaline 19 navy

Saturday Aug 3 #

7 AM

RUN (dirt shoulders and roads) 1:17:04 [3] 14.35 km (5:22 / km)
shoes: Adrenaline Berkshire Hathaway

Jean-Duluth, Riley, Eagle Lake, Martin, Jean-Duluth

Friday Aug 2 #

8 AM

SWIM (CPF) 43:00 [3] 1.5 km (28:40 / km)

1500m including 4 X 100 IM

Thursday Aug 1 #

8 AM

CORE (CPF) 30:00 [4]

Upper body, abs (120lbs)
1 PM

RUN (dirt roads) 1:13:15 [3] 13.35 km (5:29 / km)
shoes: Brooks Transcend blue/orange

from Homecroft Elementary School: Willard, Rutter, Calvary, Stavanger, Kingston, Drake, Gothenberg, Howard Gnesen, Fairvew, Arnold, Nelson, Howard Gnesen, W. Calvary, 5th Ave S (MINIMUM MAINTENANCE), Ridgeview, Howard Gnesen

Wednesday Jul 31 #

8 AM

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

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

RUN (trails) 1:09:57 [3] 10.5 km (6:40 / km)
shoes: Adrenaline ATR marine II

Hartley with Kit Kat and Jelly Belly

Tuesday Jul 30 #

11 AM

HIKE/WALK warm up/down (CPF) 18:02 [2] 2.0 km (9:01 / km)
shoes: Brooks Bedlam

CORE (CPF) 30:00 [4]

upper body and abs (120 lbs)
4 PM

RUN 1:28:50 [3] 16.1 km (5:31 / km)
shoes: Adrenaline 18 Navy

Hawk Ridge, Fruit Loop, Amity

Monday Jul 29 #

8 AM

SWIM (CPF) 38:00 [3] 1.35 km (28:09 / km)

1350m including 3 X 100 IM
3 PM

RUN (trails) 1:01:03 [3] 9.0 km (6:47 / km)
shoes: Adrenaline ATR blue

Hartley with Kit Kat and Jelly Belly

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