In the last 7 days:
|activity|| # ||time||miles||km||+ft|
| ||Running||3|| 4:21:48|| 22.6||(11:35)|| 36.37||(7:12)|| 3573|
| ||Cycling||1|| 1:00:00|| 18.6||(18.6/h)|| 29.93||(29.9/h)|
| ||Strength Training||1|| 15:00|
| ||Total||5|| 5:36:48|| 41.2|| 66.31|| 3573|
|averages - sleep:7.7 weight:196.8lbs|
under 80g total CHO yesterday
Strength Training 15:00 
Bike ordered! Cannondale Slate Force ETA TBD by COB AFAIK. 26th~
mahalo james for the tip.
No need to ride on the road in North Georgia with endless fire roads with obscene elevation gain/loss. Plan is to out-train Matt Hayes, I hope he doesn't find out.
Cycling 1:00:00  18.6 mi (18.6 mph)
active recovery spin
Running 2:24:00  10.0 mi (14:24 / mi) +3017ft 11:12 / mi
shoes: Nike Wildhorse 4
BHR- Blood Mountain (37:55 again!) includes a couple stops for pics yho, maybe 10-30 secs total. thn onto Jarrard Gap turnaround.
ate a just fruit bar at turnaround and before descending blood.
strava/phone died before parking lot. late one! got home at 9pm
1hr30 drive each way plus stops: 6hrs+ RT
Last time I did this route it was 10.4 miles, 4300' gain. Who the F knows.
10:15-3:45, took aoife out
solo w sasha today 7am-2.
Running 57:43  6.3 mi (9:10 / mi) +59ft 9:05 / mi
ahr:149 shoes: Nike Wildhorse 4
Cochrane shoals jog
easy on the hammy which was fine but L achilles
stayed sore, almost unbearable, actually gave out once (?!), stopped a couple times to release and light stretch. changed lacing at mile 4. might have helped.
swollen glands and sore throat this AM, running way slower and HR high for easy ass RPE. energy ok tbough. usually run way slower than normal here anyway. muggy along the river. 89 degrees.
Garmin was off by ~.15 per 5k loop which is clearly marked. or marking is off!
no beer lst night. evening routine w sasha until 10!
slept 10:30-4:45, up w aoife slept 5-7.
finished work early to run, but
mrs was gonna get home late, i picked up S, she got food ,no evening run. window now is pre-7am mon-fri
no trail race/paddle festival tomorrow, A has to work and no babysitter.
gotta find more babysitter options.
at least stoke is high to run!
Running 1:00:05  6.3 mi (9:32 / mi) +497ft 8:52 / mi
shoes: Nike Wildhorse 4
lunch run. kinda pushin it w schedule.
jones bridge trails
dowmed trees everywhere. branches in between. navigable singletrack tho.
r hammy ok but still slightest hint so easy jogging
L achilles pain never stopped
1st run nike WH4. little stiff out of the box esp compared to broken in WH3s. some neuroma pain L foot started ~mile 4.
all weeks |