In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Mapping||1|| 5:52:11|| 6.74||(52:15)|| 10.85||(32:28)|| 309|
| ||Road running||2|| 3:20:52|| 20.74||(9:41)|| 33.38||(6:01)|| 148|
| ||Treadmill||1|| 40:00|| 4.09||(9:47)|| 6.58||(6:05)|| 130|
| ||Cycling||1|| 20:00|| 5.5||(3:38)|| 8.85||(2:16)|
| ||Stretching||1|| 10:00|
| ||Total||5|| 10:23:03|| 37.07|| 59.66|| 586|
| ||[1-5]||5|| 10:17:01|
Cycling (indoors) 20:00  5.5 mi (3:38 / mi)
Stretching 10:00 
Mapping 5:52:11  6.74 mi (52:15 / mi) +309m 45:45 / mi
shoes: Salomon XA Pro 3D M+ 11.5
A chunk of Story from Berry Ridge including an incredibly open, beautiful valley with Aragorn and OJoy. Lots of updates, point features, trails, and an area that has reverted from private to federal control. Shared the forest with the bow hunters.
Road running 1:38:26 10.01 mi (9:50 / mi) +124m 9:28 / mi
ahr:136 max:156 shoes: Saucony Guide 9 - 2016
Cold at the start 41F.
Good and bad; relaxed running and kept the pace down because I spent the return looking for my lost hat that was sitting on the kitchen counter. However, my left ankle is not quite right so I stopped at 10 rather than 13 (12 was the intended minimum). The lost distance is mostly irrelevant and 50% of this run was on trails/grass. The ankle is a concern 2 wks out; I think it is an sporadic, overuse problem. I will treat it gently while mapping tomorrow.
Road running 1:42:26 10.73 mi (9:33 / mi) +24m 9:29 / mi
ahr:128 max:136 shoes: Saucony Guide 9 - 2016
Not so nice in the lower 50s and raining when OJoy turfed me from car (ok, it was voluntary). Started running immediately and faster than my target to get warm. This changed quickly to feeling comfortable and warm enough, a pretty good run. Needed to stop briefly at 8 miles to get a headlamp as it was essentially dark, and my quads were tight at about 9 miles probably because of the cooler temps.
About 30s/mi too fast but kept to an effort level that didn't involve significant sweating.
Treadmill 40:00 4.09 mi (9:47 / mi) +130m 8:54 / mi
shoes: Saucony Guide 9 - 2016
A cold heavy rain and lots of lightning made would have made for a sad run home. So I took this to be a good time to rearrange my workouts for the week -- moved Thurs. run up and indoors. I hope tomorrow will bring lighter rain that I can dress for.
all weeks |