Saturday Aug 26 |
 | MTB long 3:30:00 [5]** 30.5 mi (6:53 / mi) +536m 4:03 / km | |
| rhr:8 shoes: Mtn Bike: Specialized Stumpjum |
| Bolinas Ridge non-stop from The Park with detour due to mud slide. |
Thursday Aug 24 |
| Run 45:00 [2]6.0 mi (7:30 / mi) +50m 4:33 / km | |
| (injured) shoes: Montrail Hardrock 1 |
| Long Park run |
Wednesday Aug 23 |
| MTB 35:00 [2]5.0 mi (7:00 / mi) +50m 4:13 / km | |
| shoes: Mtn Bike: Specialized Stumpjum |
| |
Tuesday Aug 22 |
| Run 50:00 [3]6.0 mi (8:20 / mi) +35m 5:05 / km | |
| (injured) shoes: Montrail Hardrock 1 |
| GG Park with lite hills - post ride work out |
| MTB tempo (High Cadence Training) 1:45:00 [4]16.0 mi (6:34 / mi) +30m 4:03 / km | |
| ahr:120 max:145 weight:160lbs shoes: Mtn Bike: Specialized Stumpjum |
| warmup:
12min long flat
6X1.5min >90rpm
Main:
1X3min >100rpm w/:30 to 1:10 rest
5X4min >100rpm w/:30 to 1:10 rest
warmdown
15min easy slightly elevated
|