In the last 7 days:
|activity|| # ||time||miles||km||+ft|
| ||Biking||3|| 6:12:35|| 61.01||(9.8/h)|| 98.19||(15.8/h)|| 5769|
| ||Running||3|| 3:25:04|| 24.85||(8:15)|| 39.99||(5:08)|| 2206|
| ||Mobility/Massage/Recovery||1|| 1:00:00|
| ||Biking-Trainer||1|| 45:02|| 12.0||(16.0/h)|| 19.31||(25.7/h)|
| ||Weights||1|| 30:00|
| ||Rock Climbing||1|| 20:00|
| ||Total||9|| 12:12:41|| 97.86|| 157.49|| 7975|
Running (Mix) 1:00:26 8.01 mi (7:33 / mi) +340ft 7:15 / mi
ahr:126 max:168 shoes: N2 Black/Green
Lunch jog going by a moderate effort. Ankle started getting wacky the last mile.
Weights 30:00 
5 min row warmup
some mobility work.
Rock Climbing 20:00 
Bouldering after a little time in the weight room. No grip or real strength doing this after. Next time I will boulder first
Running (Road) 45:44 6.1 mi (7:30 / mi) +158ft 7:19 / mi
ahr:136 max:153 shoes: N2 Black/Green
Easy effort lunch jog, picked it up a little towards the end. Felt good, glad I took all of last week off from running.
Biking (Road) 1:16:00 19.09 mi (15.1 mph) +1147ft
Ride from the house after work with 2 laps up the hill at Candles. Felt pretty strong tonight which surprised me.
Running (Trail) 1:38:54 10.74 mi (9:13 / mi) +1708ft 8:00 / mi
ahr:142 max:182 shoes: Akasha
Run at Mary's Loop before driving home with Cody and Patrick from the S6 group. Awesome views through the whole loop. This is a killer run.
Biking (Trail) 3:32:32 26.8 mi (7.6 mph) +2924ft
Long day (total time was 5.5 hours) with the S6 group doing Zion Curtain, Trail 2 all in the Rabbit Valley area. We had 3 bike issues and a run in with a motorcycle.
Biking (Trail) 1:24:03 15.12 mi (10.8 mph) +1698ft
Laps at 18 Road in Fruita. Really fun trail system.
Was going to ride but to much packing and shopping to do for the trip this weekend. Plus super tired as well do to poor sleep the last few days.
Mobility/Massage/Recovery 1:00:00 
PT session before work focusing on recovery with scrapping, cupping, needling and massage. They worked me a little this morning.
Biking-Trainer (Trainer) 45:02  12.0 mi (16.0 mph)
Recovery ride on the spin bike at the gym just working up a good sweat.
all weeks |