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Training Log: Work4justice

In the last 7 days:

activity # timemileskm+m
  Adventure Race1 3:00:00 20.0(9:00) 32.19(5:36)
  Trekking1 1:53:31 5.97(19:01) 9.61(11:49) 28214c
  Running2 1:23:15 9.03(9:13) 14.53(5:44) 65
  weights1 40:44 1.11(36:42) 1.79(22:48) 22
  Stairmaster1 29:40
  Spinning1 26:52
  Mountain Bike1 10:07 2.23(4:32) 3.59(2:49) 9
  Total5 8:04:09 38.34 61.7 37714c
  [1-5]5 7:54:49
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Monday Apr 24 #

7 AM

Running 45:02 intensity: (9 @0) + (10 @1) + (16:07 @2) + (22:08 @3) + (3:22 @4) + (3:06 @5) 5.02 mi (8:58 / mi) +34m 8:47 / mi
ahr:137 max:151 shoes: Hoka Conquest Road

My step son is getting married! Woo hoo! We love her.

(Oh no! He's getting married! We are having an engagement party in five weeks! Quick! Clean the yard! Re do the landscaping! Paint the house!)

Doing some garden work this week and hope to resume enjoying spring training next week. :)

Mountain Bike 10:07 intensity: (1:31 @1) + (8:04 @2) + (32 @3) 2.23 mi (4:32 / mi) +9m 4:29 / mi
ahr:129 max:137

Car pick up. Got new tires.

Sunday Apr 23 #

12 PM

Trekking 1:53:31 intensity: (41 @0) + (25 @1) + (3:28 @2) + (50:41 @3) + (35:42 @4) + (22:34 @5) 5.97 mi (19:01 / mi) +282m 16:35 / mi
ahr:143 max:160 14c

That went better than what I have been experiencing.

1-Walked the easiest route to a big attack.
2-Around the water to the west then N
3-Followed the indistinct trail to main trail then dumped into the RE
4-Went straight for the trail, through the 2 hills then looked for the spur to the ridgeline. Atti and I keep going back and forth with some Kevin appearances.
5-Booked it to the trail intersection and followed. Kevin appeared.
6-Trail. Atti Overshot.
7-Took the trail and dumped in after the green.
8-In the end decided to take the trail to the N, follow the water line, get the marsh in sight and took a bearing.
9-To the trail. Got too close to the property line to be efficient. Lost 5ish min re-orienting. Took the trail around, cut in at the depression with Kev and got it.
10-Bad. Makes sense now. 9 was misplaced so when I was convinced I went to far but the terrain didn't make sense...o well. Lost 8-10 min here. Met up with Jens and T. Thanks goodness.
11-Walked because of the previous bobble. Jens kept telling me to run. Nope!
12-Bad route choice to the trail. I see now I should have travelled in the woods on the w side.
13-Trail to the water then cut across. Jens!
14-Took the trail and jumped off too soon and lost the gain I would have had from the trail. Quite a bit of time. Love that little saddle that I attacked from. Quite nice!
15-Chased Jens to the F!

Much better than the last couple of years? Such a relief. I mean, the top finishers smoked me. But, as Igor says, no excursions!

Saturday Apr 22 #

Adventure Race 3:00:00 [3] 20.0 mi (9:00 / mi)

Ish...

Pre ran GYB with Syd Kev and Michelle. So nice out and they did a great job.

Friday Apr 21 #

5 AM

Running 38:13 intensity: (7 @0) + (8:29 @1) + (17:16 @2) + (3:02 @3) + (16 @4) + (9:03 @5) 4.01 mi (9:32 / mi) +31m 9:18 / mi
ahr:135 max:155

Thursday Apr 20 #

5 AM

Stairmaster 29:40 intensity: (3:59 @0) + (1:40 @1) + (13:18 @2) + (9:22 @3) + (1:21 @4)
ahr:127 max:154

Intervals-ish

Spinning 26:52 intensity: (4:46 @1) + (5:31 @2) + (7:38 @3) + (8:42 @4) + (15 @5)
ahr:141 max:159

weights 40:44 intensity: (4:24 @0) + (21:00 @1) + (15:02 @2) + (18 @3) 1.11 mi (36:42 / mi) +22m 34:37 / mi
ahr:113 max:139

We did a 300 for class and I tacked on arms and abs. Abs are pathetic and still healing. The scar intersection still gets so swollen but gotta keep doing it.

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