In the last 7 days:
|activity|| # ||time||miles||km||+ft|
| ||Running||4|| 3:32:22|| 21.5||(9:53)|| 34.6||(6:08)|| 1216|
| ||Hike||1|| 1:00:00|| 2.5||(24:00)|| 4.02||(14:55)|
| ||Strength Training||1|| 30:00|
| ||Total||6|| 5:02:22|| 24.0|| 38.62|| 1216|
|averages - sleep:7.2 weight:204.7lbs|
up w aoife 2am went to couch
still have ache spine/ribs keeps me awake
blood work next week anyway
Running 1:22:34  8.0 mi (10:19 / mi) +580ft 9:39 / mi
shoes: nike wildhorse3
finally a cool rainy day!!
low 60s rainy
ready to start ramping up
stubbed toe, did a half superman, somehow stayed upright...but left arm flailed out and felt it pop, grind. maybe re-torn lr tweaked. nos vemos.
noon start in the rain. so nice!
tough getting away with girls at home. won't see them
this week except mon and tues night.
Hike 1:00:00  2.5 mi (24:00 / mi)
shoes: NB Leadville v3
hike w aoife and sasha in osprey pack
jones bridge along the chattahoochee
new word: boat!
alla back from nashville 1:30pm and immediately went car shopping.
returned Leaf, lease is over.
solo w sasha since yesterday afternoon
alla late notice working on nashville tv show
til saturday pm
time to load up the osprey pack!
Running 34:25  4.0 mi (8:36 / mi)
shoes: Ghost 9 Blue
2pm while sasha napping
only cals prior: 2.5 eggs, half an avocado, one mandarin orange.
felt way better
plan today short easy shake-out
no fan heat training in garage
coveree in mosquito spray
aoife chilling next to treadmill
HR high 120s drifted to low 140s, dehydration, low cals
up constantly all night aoife noise
up 11:57 w aoife
up 2am then slept on couch til 7:20
skipping breakfast and dropping carbs and not losing weight
Running 1:13:08  7.1 mi (10:18 / mi) +636ft 9:30 / mi
ahr:142 shoes: nike wildhorse3
Home-Jones Bridge trails
No MFD, but GI blasts all morning long
Trouble keeping HR down after 30'
Dehydrated and hot:humid
up 5:45 charleston sc airport aloft hotel
Running (treadmill) 22:15  2.4 mi (9:16 / mi)
shoes: Ghost 9 Blue
aloft charleston hotel treaddy
took 12' for achilles/calves to loosen
Strength Training 30:00 
miami sheraton hotel gym
long day ahead. palm beach appts w rep
4pm PBI-ATL, 7pm ATL-CHS get to charleston hotel 10pm
tomorrow full day in charleston
up at 5:30am for workout and breakfast.
won't get to charleston hotel until 10pm
all weeks |