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Training Log Archive: Beacon

In the 31 days ending Mar 31, 2021:

activity

time

miles

RUN

22:50:20

154.88

(8:51)

249.25

(5:30)

BIKE

10:51:39

104.08

(6:16)

167.5

(3:53)

HIKE/WALK

7:42:39

29.67

(15:36)

47.75

(9:41)

CORE

25:00

Total

41:49:38

288.63

464.5

2:50

0:00

» now

Wednesday Mar 31, 2021 #

8 AM

BIKE (commute to work) 40:00 [3] 8.9 km (4:30 / km)

9 AM

CORE 5:00 [5]

3 X (20 pu + 60 cr)

2 PM

BIKE (commute home) 29:00 [3] 8.9 km (3:16 / km)

5 PM

RUN (dirt shoulders and roads) 38:24 [3] 7.05 km (5:27 / km)
shoes: Asics 2000 7 grey

with Tom-O

C • Was I not there? 1

Tuesday Mar 30, 2021 #

8 AM

BIKE (commute to work) 40:45 [3] 8.9 km (4:35 / km)

2 PM

BIKE (commute home) 25:50 [3] 8.9 km (2:54 / km)

4 PM

RUN (dirt shoulders & lakewalk) 1:04:08 [3] 12.0 km (5:21 / km)
shoes: Asics 2000 9 grey

from East High School out (east) and back on Lake Walk.

Monday Mar 29, 2021 #

8 AM

BIKE (commute to work) 36:30 [3] 8.9 km (4:06 / km)

11 AM

CORE 5:00 [5]

3 X (20 pu + 60 cr)

2 PM

BIKE (commute home) 29:00 [3] 8.9 km (3:16 / km)

Sunday Mar 28, 2021 #

9 AM

RUN long 2:04:00 [3] 22.5 km (5:31 / km)
shoes: Asics 2000 7 grey

with Aaron: country roads featuring Widowmaker, Fauvelle, Summer, Beyers

Friday Mar 26, 2021 #

8 AM

BIKE (commute to work) 39:00 [3] 8.9 km (4:23 / km)

11 AM

CORE 5:00 [5]

3 X (20 pu + 60 cr)

2 PM

BIKE (commute home) 35:00 [3] 10.0 km (3:30 / km)

4 PM

RUN (dirt shoulders and roads) 38:23 [3] 7.05 km (5:27 / km)
shoes: Asics 2000 9 grey

L7 with Aaron

Thursday Mar 25, 2021 #

4 PM

RUN warm up/down (roads) 14:08 [3] 2.5 km (5:39 / km)
shoes: Asics Kayano Lite

with Tom-O and Veronica

RUN tempo (roads) 30:07 [4] 7.0 km (4:18 / km)
shoes: Asics Kayano Lite

7 km tempo on Jean-Duluth and Martin (out and back) with Tom-O

RUN warm up/down (roads) 6:42 [3] 1.3 km (5:09 / km)
shoes: Asics Kayano Lite

cool-down with Tom-O

Wednesday Mar 24, 2021 #

3 PM

Note

Veronica and I got our first covid-19 vaccine shot

Tuesday Mar 23, 2021 #

4 PM

RUN (roads) 56:00 [3] 9.95 km (5:38 / km)
shoes: Asics 2000 7 grey

with Veronica and Tom-O from HNC: Hills of Vermilion

Monday Mar 22, 2021 #

8 AM

BIKE (commute to work) 40:19 [3] 8.9 km (4:32 / km)

2 PM

BIKE (commute home) 30:25 [3] 10.0 km (3:03 / km)

4 PM

HIKE/WALK (roads) 54:00 [2] 5.0 km (10:48 / km)
shoes: Adrenaline 18 royal blue

to UMD library and back

Sunday Mar 21, 2021 #

9 AM

RUN long (country roads) 1:56:37 [3] 21.0 km (5:33 / km)
shoes: Asics 2000 9 grey

with Darrin & Aaron: Woodland, W.Tischer, Sjodin, Rehbein (Widowmaker), Arnold, Fiskett, Howard Gnesen, Fairview, Arnold, Washington, Woodland, Pleasantview, Vermilion. Stopped at 21km, walked 1km cool-down

Saturday Mar 20, 2021 #

8 AM

BIKE (commute to work) 39:00 [3] 8.9 km (4:23 / km)

9 AM

BIKE (errand) 27:00 [3] 7.65 km (3:32 / km)

to bank and back

6 PM

BIKE (commute home) 32:00 [3] 10.0 km (3:12 / km)

Friday Mar 19, 2021 #

8 AM

BIKE (commute to work) 42:00 [3] 10.25 km (4:06 / km)

11 AM

CORE 5:00 [5]

3 X (20 pu + 60 cr)

3 PM

BIKE (commute home) 31:30 [3] 10.0 km (3:09 / km)

5 PM

RUN 1:09:46 [3] 11.65 km (5:59 / km)
shoes: Asics 2000 7 grey

with Veronica: Hawk Ridge, Amity, stopped at Lakeview. We were lulled into Hawk Ridge, which was clear of snow, but as we progressed it got snowy and slushy. Slow going.

Thursday Mar 18, 2021 #

2 PM

RUN tempo (dirt shoulders and roads) 1:10:29 14.0 km (5:02 / km)
shoes: Asics Kayano Lite

Jean-Duluth, Martin, Eagle Lake, Riley, Jean-Duluth. 4km warm-up, 8km tempo (37:00), 2km cool-down

Wednesday Mar 17, 2021 #

8 AM

BIKE (commute to work) 38:30 [3] 8.9 km (4:20 / km)

11 AM

CORE 5:00 [5]

3 X (20 pu + 60 cr)

3 PM

BIKE (commute home) 33:20 [3] 10.1 km (3:18 / km)

5 PM

RUN (roads) 28:58 [3] 5.25 km (5:31 / km)
shoes: Asics 2000 9 grey

with Veronica

Tuesday Mar 16, 2021 #

4 PM

RUN (roads) 54:00 [3] 9.9 km (5:27 / km)
shoes: Asics Kayano Lite

with Tom-O: Hills of Vermilion from HNC

Monday Mar 15, 2021 #

4 PM

RUN (roads) 31:30 [3] 5.35 km (5:53 / km)
shoes: Asics 2000 9 grey

with Veronica: Woodland, cemetery, Vermilion, Snively

HIKE/WALK 58:25 [2] 6.1 km (9:35 / km)
shoes: Asics 2000 9 grey

Wallace, 4th Street, Hidden Valley

Sunday Mar 14, 2021 #

9 AM

RUN (roads) 1:52:26 [3] 20.0 km (5:37 / km)
shoes: Asics 2000 7 grey

with Aaron and Darrin: including Minimum Maintenance, Fairview, Washington, Vermilion

Saturday Mar 13, 2021 #

9 AM

RUN warm up/down (roads) 29:02 [2] 4.5 km (6:27 / km)
shoes: Asics 2000 9 grey

warm-up with Veronica (five loops around Hermantown High School) and Sasha (3 loops) and Liz (1 loop)

10 AM

RUN race (roads) 16:17 [5] 4.0 km (4:04 / km)
shoes: Brooks Asteria

SAINT FENNESSY 4K
(race #836)
1. 13:49 Henry Seeb, 22
2. 14:19 Jake Mertz, 17
2. 14:32 Charlie Juntunen, 17
4. 15:32 Zachary Afong, 42
5. 15:46 Matthew Loberg, 41
6. 15:47 River Bennett, 20
7. 15:51 James Jensen, 33
8. 16:08 Kerry Hanson, 55
9. 16:19 Jarrow Wahman, 59
10. 16:20 Richie Rochel, 35

1. 15:16 Keegan McAuliffe, 17
2. 15:38 Tiffany Kari, 40
3. 16:45 Lisa Filzen, 31
4. 18:07 Amanda Carlson, 39
5. 18:22 Haley Meyer, 32
6. 18:25 Sasha Wahman, 12
7. 18:31 Veronica Wahman, 16
8. 19:18 Jennifer Bauer, 44
9. 19:41 Megan Schneider, 26
10. 20:01 Peighton Paulson, 13

24:54 Liz Wahman
strong tailwind for most of the race

RUN warm up/down 23:48 [3] 4.0 km (5:57 / km)
shoes: Brooks Asteria

jog back to the start

Friday Mar 12, 2021 #

4 PM

RUN (roads) 36:43 [3] 7.05 km (5:12 / km)
shoes: Asics Kayano Lite

Lucky 7km course including 7 X long stride-outs

Thursday Mar 11, 2021 #

3 PM

RUN (roads) 1:02:00 [3] 10.5 km (5:54 / km)
shoes: Asics 2000 9 grey

first 3.1 km with Sasha
First 1.55 km and last 7.4 km with Veronica

Tuesday Mar 9, 2021 #

RUN (roads) 55:00 [3] 9.85 km (5:35 / km)
shoes: Asics 2000 7 grey

with Tom-O: Hills of Vermilion from HNC
Hell-bent for leather?

2 PM

RUN (roads) 17:39 [3] 3.1 km (5:42 / km)
shoes: Asics 2000 7 grey

with Sasha: two neighborhood loops. 6:17, 5:21, 5:36

Monday Mar 8, 2021 #

3 PM

HIKE/WALK long (roads) 2:08:27 [2] 13.1 km (9:48 / km)
shoes: Adrenaline Berkshire Hathaway

24th Ave E, Woodland, 40th Ave, criss-cross over Lakeside/Lester Park, up Glenwood, Snively

Sunday Mar 7, 2021 #

9 AM

RUN (dirt shoulders and roads) 1:48:07 [3] 19.5 km (5:33 / km)
shoes: Asics Kayano Lite

with Aaron and Darrin: Jean-Duluth, EAST BEYER, Washburn, Strand, Jean-Duluth

4 PM

BIKE 1:02:30 [1] 10.5 km (5:57 / km)

accompanying Veronica on her run

Saturday Mar 6, 2021 #

1 PM

RUN (roads) 54:46 [3] 10.15 km (5:24 / km)
shoes: Asics 2000 9 grey

with Tom-O: East hillside, UMD

Friday Mar 5, 2021 #

8 PM

HIKE/WALK (roads) 1:36:33 [2] 10.4 km (9:17 / km)
shoes: Adrenaline 18 royal blue

East hillside, UMD

Thursday Mar 4, 2021 #

2 PM

RUN (dirt shoulders and roads) 55:34 [3] 10.1 km (5:30 / km)
shoes: Asics Kayano Lite

with Veronica: out and back on Jean-Duluth and Martin. I did 7 X 30-60 second strides. Went back to Veronica on the last two as she did only 5.

Wednesday Mar 3, 2021 #

4 PM

HIKE/WALK (roads) 59:14 [2] 6.25 km (9:29 / km)
shoes: Brooks Transcend 5 blue/orange

Morley Heights

Tuesday Mar 2, 2021 #

4 PM

RUN 55:46 [3] 10.0 km (5:35 / km)
shoes: Asics 2000 7 grey

with Veronica and Tom-O: from HNC -> Hills of Vermilion

Monday Mar 1, 2021 #

5 PM

HIKE/WALK (roads) 1:06:00 [2] 6.9 km (9:34 / km)
shoes: Adrenaline 18 royal blue

from Fryberger Arena in Woodland during Sasha's hockey practice

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