Saturday Jun 14 |
 | MTB 3:30:00 [3] | |
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| 1:15 in palgrave at 75% with the crew
left them in the parking lot for a solo spin down to albion for the next hour for 1 lap of the 24 hr. course at 80-85% tempo ride
last hour 70% on the rail trail and gravel |
Friday Jun 13 |
| road run (speed) 35:00 [3] | |
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| quick lunch run in the extreme heat (stoopid)
5 min. warm up (ha!)
3x800 at 3:30 with 30 air squats between
easy jog home. |
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| C • speaking of stoopid 2 |
| Core and Stability 15:00 [1] | |
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| focused core work and stretches at the end |
| MTB 1:00:00 [2] | |
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| night spin of part of the 24hr. course in albion - still stinkin' hot and sticky - made the pilsner apres go down that much sweeter - I love night riding!!! |
Thursday Jun 12 |
| swim 40:00 [2] | |
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| 10 warm up ( mixed)
1K fairly steady free
10 cool down
Ran into guitarman there and had a chat, then slllooowwly got changed, as I had 30 mins. to kill before my dentist appt. Drove slowly up to plagrave, went to the cafe, chatted about brownies and left samples, ordered a latte, lolly-gagged around for awhile, and then went to the dentist office, for what I thought was a 2:00 appt. Seems my appt. was for 1:00, and I totally missed it!!!!!!! I am eternally sorry - I only hope the brownie delivery made up for it in some small way? I'll see you on tues at 9:10 - I repeat, 9:10!!! ;) |
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| C • Brownie Alert! 9 |
| MTB 2:30:00 [3] | |
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| albion with bmbc - started 30 mins. before the group for a warmup on the middle section, then scooby forced me to ride race pace around everything from 1-18...I tried to bail at 15 when he said 'ok...let's just cool down on 16'...I said OK, and before I knew it, we were through 18...a little long for tonight, but soooo fun!!! |
Wednesday Jun 11 |
| MTB 1:20:00 [3] | |
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| solo ride of Albion hunting the elusive Team Estrogen....I was late getting there, and figured if I rode everything backwards, I would catch them...to no avail...next time for sure! |
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| C • Estrogen 8 |
| road run warm up/down 15:00 [2] | |
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| 5 mins. warm up 10 mins. cool down... |
| road run 52:12 [3] | |
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| 10K steady pace - legs still feeling the heat of sunday...still... |
Tuesday Jun 10 |
| Trail run 30:00 [2] | |
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| easy AM run through palgrave east with 3 pooch patrol - wet... |
| yoga 45:00 [1] | |
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| power yoga for end. ath. - good stretch |
| MTB 1:45:00 [2] | |
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| easy palgraves cruise with bmbc - finally cooler! :) |
Monday Jun 9 |
| yoga 20:00 [1] | |
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| ohmmmm... |
| Hiking 45:00 [2] | |
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| good recovery hike through palgraves to work out da kinks... |
Sunday Jun 8 |
| Note | |
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| O cup 4 Kelso |
| MTB warm up/down 30:00 [3] | |
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| pre race warmup - 15 steady, 5 mins as 30 max 30 easy, 3 min. 80%, spin till start |
| MTB race 1:43:00 [5]30 km (3:26 / km) | |
| ahr:178 max:186 |
| this one killed me - the heat got the better of me and I fell to 4th right off the bat - the first climb up the escarpment slowed me, and I never quite got it back - way to hot for this chick. Ended in 4th. Hot, and sunburned.... |
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| C • Heat 12 |
| MTB tempo 15:00 [2] | |
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| cooling down (ha!) |