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Training Log Archive: Beacon

In the 7 days ending May 12, 2019:

activity # timemileskm+m
  RUN6 7:38:56 53.22(8:37) 85.65(5:21)
  SWIM3 2:03:00 2.7(45:30) 4.35(28:17)
  CORE4 1:44:26
  BIKE3 1:39:55 16.84(5:56) 27.1(3:41)
  HIKE/WALK1 1:15:00 4.54(16:32) 7.3(10:16)
  Total14 14:21:17 77.3 124.4

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MoTuWeThFrSaSu

Sunday May 12, 2019 #

7 AM

RUN long (dirt shoulders and roads) 2:45:27 [3] 30.25 km (5:28 / km)
shoes: Brooks Transcend 6

Jean-Duluth, Zimmerman, North Tischer, Balsam, Elm, Maxwell, Poplar, Apple, Oak, Maxwell, Amity

Saturday May 11, 2019 #

8 AM

Note

MOTHER'S DAY 5K
1. 23:47 Debra Hultman, 57
2. 23:56 Amy Hallback, 34
3. 23:59 Sasha Wahman, 10
4. 24:08 Lori Mickelson, 55
5. 25:48 Karen Boynton, 20
6. 27:19 Anna Spielmann, 23
7. 27:26 Amanda Lang, 41
8. 27:45 Lindsay Bradford, 29
9. 28:01 Amber Barker, 39
10. 28:03 Akela Lloyd, 25
12 PM

BIKE (to CPF) 14:23 [3] 4.75 km (3:02 / km)

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

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

BIKE (back home) 21:43 [3] 4.75 km (4:34 / km)

4 PM

RUN warm up/down (dirt shoulders and roads) 18:04 [3] 3.25 km (5:34 / km)
shoes: Adrenaline 18 Navy

first 3.25 km of L7

CORE (leg drills) 14:26 [3]
shoes: Adrenaline 18 Navy

leg drills on Colby Ave

RUN (dirt shoulders and roads) 19:48 [3] 3.75 km (5:17 / km)
shoes: Adrenaline 18 Navy

last 3.75 km of L7 including several stride-outs

Friday May 10, 2019 #

6 AM

RUN intervals 1:10:49 intensity: (42:49 @3) + (28:00 @5) 14.25 km (4:58 / km)
shoes: Adrenaline Berkshire Hathaway

20 minute warm-up, 7 X 4 minutes hard (2 minute jog), cool-down. Jean-Duluth, Martin, Eagle Lake, Riley, Jean-Duluth
5 PM

CORE (CPF) 30:00 [4]

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

Thursday May 9, 2019 #

7 AM

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

1500m including 4 x 100 IM
3 PM

RUN 58:18 [3] 11.0 km (5:18 / km)
shoes: Adrenaline ATR marine II

Hills of Vermilion with Tom-O
C • Don't look to your right 2

Wednesday May 8, 2019 #

8 AM

CORE (CPF) 30:00 [4]

upper body, legs (120 lbs), abs (120 lbs)
3 PM

HIKE/WALK 1:15:00 [2] 7.3 km (10:16 / km)

Marking NMTC Ely's Peak corse

Tuesday May 7, 2019 #

6 AM

RUN 1:27:57 [3] 16.1 km (5:28 / km)
shoes: Adrenaline Rock'n'Roll

Amity, Fruit Loop (counter-clockwise), Hawk Ridge
C • you are just full of 4
9 AM

BIKE (commute to work) 35:49 [3] 8.8 km (4:04 / km)

3 PM

BIKE (Commute home) 28:00 [3] 8.8 km (3:11 / km)

Monday May 6, 2019 #

6 AM

RUN (dirt shoulders and roads) 38:33 [3] 7.05 km (5:28 / km)

L7
4 PM

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

1250m: 400 free, 400 back, 400 breast, 50 cool-down

CORE (CPF) 30:00 [4]

Upper body, legs (115 lbs), abs (115 lbs)

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