In the last 7 days:
|activity|| # ||time||miles||km||+ft|
| ||Mtn Biking||2|| 3:57:01|| 38.2||(9.7/h)|| 61.48||(15.6/h)|| 1992|
| ||Road Running||2|| 1:12:27|| 8.65||(8:23)|| 13.92||(5:12)|
| ||Lifting||2|| 45:00|
| ||Trail Running||1|| 35:58|| 3.79||(9:29)|| 6.1||(5:54)|| 148|
| ||Total||7|| 6:30:26|| 50.64|| 81.5|| 2140|
Trail Running (Camp Robinson ) 35:58  3.79 mi (9:29 / mi) +148ft 9:09 / mi
Meant to leave work sooner to get out in the sunshine but left late enough to almost scrap my plan of trail running at Camp. Stuck to it in the end, though, and glad I did. I stayed up top for a flatter run, and though my legs didn't feel amazing, I had a good run. My left quad was a bit bothersome but not overwhelming. The descending darkness helped keep my speed up and I was happy to sneak something in after all.
Lifting 30:00 
At NLRAC after my run. Did mostly arms. Upped my weight from last time, woo.
Mtn Biking (Niner Air) 2:29:22  20.42 mi (8.2 mph) +1447ft
Camp Robinson solo. Wasn't feeling as strong or fresh as last time, so may need more recovery from last weekend still.
Mtn Biking (Niner Air) 1:27:39  17.78 mi (12.2 mph) +545ft
RT spin on the mtb's with Caleb. Legs a bit tired.
Road Running (Treadmill ) 42:04  5.1 mi (8:15 / mi)
More treadmill at work. Started at 8:30 pace and then bumped up the speed 0.1 mph for each mile. Legs already feeling quite a bit better than yesterday.
Lifting 15:00 
Did some reps on the arm and leg press at work. 40-60 lbs on the arms and 95 lbs on the leg press and calf raises.
Road Running (Treadmill) 30:23  3.55 mi (8:34 / mi)
Treadmill at work, which I had planned to do instead of the gym this time. Had to cut it a bit short so I could meet Caleb and McCoy out at dinner, but got something in. Legs felt okay other tightness behind my knees still. Ran around 8:30 pace but felt labored if I bumped the speed up, and jogged slowly for the last half mile.
|Training miles by activity|
|Dec 31, 2016|
all weeks |