Hike3:00:00 [3] 6.48 mi (27:47 / mi) +2488ft20:22 / mi slept:6.5 shoes: Inov8 Roclite
Beautiful hike up South Moat Mountain + ridge walk to Mid Moat. Cliff drew the short straw and hauled W up and down in the pack while I carried enough water for a hot day and steep trails. And now we are tired.
Trail run1:24:35 [4] 8.03 mi (10:32 / mi) +605ft9:50 / mi slept:8.0 shoes: Inov8 Roclite
30 min + 15 min “best pace” with 15 minute easy recoveries. First hour on rocky/rooty trails with last 30 in the dark. Last 25 minutes on roads. Ankle held up in first run since twisting it. A little stiff but no pain.
Bike trainer2:00:00 [4] slept:7.5 shoes: Niner Air9
Mixed hills with a few rest intervals. Took yesterday off as additional recovery for my ankle and now knee... felt strong on the ride with little pain.