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Training Log Archive: Beacon

In the 7 days ending Sep 5, 2019:

activity # timemileskm+m
  RUN6 5:24:13 34.67(9:21) 55.8(5:49)
  SWIM3 1:47:00 2.33(45:55) 3.75(28:32)
  HIKE/WALK2 1:35:00 5.1(18:39) 8.2(11:35)
  CORE2 1:00:00
  BIKE1 35:25 5.9(6:00) 9.5(3:44)
  Total13 10:21:38 48.0 77.25

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FrSaSuMoTuWeTh

Thursday Sep 5, 2019 #

8 AM

SWIM (CPF) 32:00 [3] 1.15 km (27:50 / km)

1150m including one 100 IM
3 PM

RUN (Roads) 52:25 [3] 9.8 km (5:21 / km)
shoes: Adrenaline 19 navy

Very little pussyfooting or tomfoolery with Tom "Morose" O'Rourke: Hills of Vermilion
C • Pussyfooting 2

Wednesday Sep 4, 2019 #

8 AM

CORE (CPF) 30:00 [4]

upper body, legs (75 lbs), abs (120 lbs)
4 PM

HIKE/WALK (trails) 1:00:00 [2] 4.7 km (12:46 / km)
shoes: adidas sequence trail

marking NMTC Lester trail

Tuesday Sep 3, 2019 #

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 (roads) 44:04 [3] 8.1 km (5:26 / km)
shoes: Brooks Transcend 6

with Jelly Belly (Tom-O) from HNC: modified Hills of Vermilion loop

Monday Sep 2, 2019 #

5 PM

RUN (trails) 54:46 [3] 8.25 km (6:38 / km)
shoes: Adrenaline ATR blue

from Chester (during Veronica's CC practice) with Aaron out (to Central Entrance) and back on Duluth Traverse trail

Sunday Sep 1, 2019 #

10 AM

RUN warm up/down (trails) 32:00 [3] 5.0 km (6:24 / km)
shoes: Adrenaline Rock'n'Roll

RUN race (roads) 20:07 [5] 4.9 km (4:06 / km)
shoes: adidas tempo boost RED

FRENCH CLUB 3-MILER
(race #826)
1. 17:26 Ben Stewart
2. 19:06 John Perkins
3. 20:07 Jarrow Wahman
4. 20:25 Jeremy Erickson
5. 20:38 Duke Becker

1. 21:57 Lindsey Burgstahler
2. 23:40 Katie Sheets
3. 23:50 Danielle Mattson
4. 24:10 Sasha Wahman
5. 25:43 Renee Johnson
C • Duke 2

RUN warm up/down (trails) 10:18 [3] 1.5 km (6:52 / km)
shoes: Adrenaline Rock'n'Roll

with Duke Becker
4 PM

HIKE/WALK (trails) 35:00 [2] 3.5 km (10:00 / km)
shoes: Adrenaline Rock'n'Roll

Lester Park with Gunnar while Veronica ran wirh Stella Harbson

Saturday Aug 31, 2019 #

7 AM

BIKE (to CPF) 14:15 [3] 4.75 km (3:00 / km)

with Gunnar

CORE (CPF) 30:00 [4]

upper body, legs (70 lbs), abs (120 lbs)

BIKE (back home) 21:10 [3] 4.75 km (4:27 / km)

with Gunnar
5 PM

RUN 1:09:42 [3] 12.15 km (5:44 / km)
shoes: Brooks Transcend 5 blue/orange

Hawk Ridge, Amity (Sasha, Veronica and Gunnar rode their bikes)

Friday Aug 30, 2019 #

8 AM

SWIM (CPF) 30:00 [3] 1.0 km (30:00 / km)

1000m
3 PM

RUN (trails) 40:51 [3] 6.1 km (6:42 / km)
shoes: Adrenaline ATR marine II

Hartley with Tom-O, Aaron and Fred Sproat

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