Training Log: northwoodsbeacon

In the last 7 days:

activity

time

miles

climb

running

7:05:58

54.72

(7:47)

88.06

(4:50)

cycling

5:55:56

76.37

(4:39)

122.9

(2:53)

rollerskiing

56:30

8.7

(6:29)

14.0

(4:02)

swimming

51:00

1.42

(35:50)

2.29

(22:16)

hiking/walking

31:17

2.17

(14:23)

3.5

(8:56)

Total

15:20:41

143.38

(6:25)

230.75

(3:59)

3:19

0:00

Wednesday Jul 23
	rollerskiing 56:30 [3] 14 km (4:02 / km)


	cycling (commute and errands) 1:29:36 [3] 29 km (3:05 / km)

	includes trip to Brian Bich's to borrow wetsuit

	C • SWIM SWIM 1
Tuesday Jul 22
	cycling (commute to and from work) 59:40 [3] 18.5 km (3:14 / km)


	running warm up/down (before & after race) 52:00 [2] 10 km (5:12 / km)

	track and grass
	running race (track) 5:06 [5] 1.0 mi (5:05 / mi) vdot: 58.1

	Dan Conway's Mini-meet
	running tempo (cross-country) 10:00 [4] 2.7 km (3:42 / km)

	paced (rabbit) leader for a little over half of 3 mile cross-country race
Monday Jul 21
	hiking/walking warm up/down (to/from swim) 31:17 [2] 3.5 km (8:56 / km)


	swimming (2500yds) 51:00 [3] 2.29 km (22:16 / km)


	cycling (commute and errands) 1:10:41 [3] 21 km (3:22 / km)


	running (roads) 46:03 [3] 9.75 km (4:43 / km)

	w/ Duke Becker, home -> AJ Hot tailwinds
Sunday Jul 20
	running (roads and trails) 2:33:55 [3] 30 km (5:08 / km)

	Roads (dirt & dirt shoulders) 1:24, 17km + trails (Hartley) 1:10, 13km w/ Darrin Johnson & Tom O'Rourke

	C • Air Show 5
Saturday Jul 19
	cycling (MOTOBECANE LeChampion) 1:12:14 [3] 34.9 km (2:04 / km)

	First Motobecane ride of the year. Tried out new pedals and shoes.
	running (roads and trails) 36:06 [3] 7.5 km (4:49 / km)

	headed out just 1 or 2 minutes after bike
Friday Jul 18
	running warm up/down (mostly trail) 27:00 [2] 5 km (5:24 / km)

	w/ Darrin Johnson and Aaron Smith
	running race (roads) 27:49 [5] 8 km (3:29 / km) vdot: 60.4

	Park Point 5 Miler, 4th 40 +, 3rd 45-49

	C • 5 Mile 3
	running warm up/down (mostly trail) 30:00 [2] 5.5 km (5:27 / km)


Thursday Jul 17
	cycling (commute and errands) 1:03:45 [3] 19.5 km (3:16 / km)


	running (dirt shoulders and roads) 37:59 [3] 8 km (4:45 / km)

	w/ Duke Becker (including K course in 4:34)

Weather

Duluth, MN Fair 63°F (feels like 63F) Humidity: 72%, Winds: 13mph Useful Daylight: 5:02 AM - 9:26 PM more details Weather data provided by weather.com®

Wednesday Jul 23	N/A F N/A	30%
Thursday Jul 24	68 F Few Showers	30%
Friday Jul 25	76 F Scattered T-Storms	50%
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