In the last 7 days:
|activity|| # ||time||miles||km||+ft|
| ||Trail Run||3|| 5:15:00|| 25.35||(12:26)|| 40.8||(7:43)|
| ||Treadmill||1|| 1:10:00|| 6.5||(10:46)|| 10.46||(6:41)|
| ||Mountain bike ride||1|| 55:00|
| ||Concrete/road run||1|| 34:14|| 3.1||(11:03)|| 4.99||(6:52)|
| ||Weight training||1|| 30:00|
| ||spinning||1|| 20:00|
| ||Total||7|| 8:44:14|| 34.95|| 56.25|
Trail Run long (3.5 hr) 3:28:00  16.0 mi (13:00 / mi)
I moved the run from next week because there is no way I can do it while on our trip. I hope I can find 90 min to do this week’s run
I went to a hilly trail to avoid riders. At 2 1/2 hours, I started to regret my choice. My time was surprisingly consistent with previous times through 3 hrs. I added some extra trail at that time so that I could end at the trailhead.
Concrete/road run race (Virtual 5k) 34:14  3.1 mi (11:03 / mi)
I didn’t confirm but I think this was a bit slower than last time on the same hilly course. I felt horrible when I started. This happens at times, I hurt everywhere and it feels like the air is denser and there is more gravity. Running is miserable. I was even having an asthma attack before I started running. I used my inhaler and had a 20+ min warmup. I started and my watch didn’t start again so I stopped and went back.
When I finished, I felt sick so my cool down was slow and I stopped at 25 min. I just was done.
Mountain bike ride (Mtn bike ride) 55:00 
Did a couple of simple loops at my husbands trail. He just got in the last bridge. He is putting in signs for a 5k loop and wanted to show me that too.
I’m done with virtual 5ks. My last one will be out here. It will be slower because it’s trail and the soil is loose since it’s new. But maybe something new will give me a better attitude. I’m pretty sure the company sponsoring these races is out of business so it’s just finishing what I started.
Weight training (Wts) 30:00 
Upper body and core
spinning (Spin bike) 20:00 
Worked on fast cadence this morning.
Trail Run (Recovery run) 59:00  5.35 mi (11:02 / mi)
This was a great run. Kept to the rolling sections of the trail. Made it further than almost every time out here even though i needed a light for half the time and kept my effort easy.
Treadmill tempo (Marathon combo) 1:10:00  6.5 mi (10:46 / mi)
Not a great run. I had a horrible day at work and it continued at home. Again the speed portion was easier even though I did t got tired at about half. The hill portion was interrupted by my granddaughter every few minutes. Every time, I would have to hold onto the front.
Trail Run (Extra run) 48:00  4.0 mi (12:00 / mi)
Slow run but it was an extra run. I needed my light at about 20 minutes and from then on I felt clumsy. Just want to fall again.
all weeks |