Sunday Oct 21 |
 | gym (weights) 20:00 [1] | |
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| at home on the living room floor, stretching, paddle simulation w/ 5lbs each
core exercises |
Saturday Oct 20 |
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| Event: WCOC Four Map
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| Adventure Race race (bike) 1:48:00 [4]*** 15.0 mi (7:11 / mi) | |
| spiked:4/ shoes: Addidas MTB |
| two loops at Anthony wayne and out and back to silvermine ski area with hike a bike over white blaze trail
my fork seems to be locked in full extend mode, the rocky downhillls really sucked, my arms were cramping |
| Adventure Race race (trek) 44:00 [4]*** 3.0 mi (14:40 / mi) | |
| spiked:8/8c shoes: Teva new blues |
| from silvermine ski area to tiorati circle and then the boat launch area at the old stone house on the east side of SLD |
| Adventure Race race (paddle) 44:00 [4]*** 3.0 mi (14:40 / mi) +0m 9:07 / km | |
| spiked:4/4c |
| south to inlet, further south to shore and leave boat to summit hill, back to boat and east to dam, back to put in |
| Adventure Race race (trek) 50:00 [4]*** 3.5 mi (14:17 / mi) | |
| spiked:4/4c shoes: Teva new blues |
| up to top of hill east of tiorati parking/picnic area, south the stream junction, through maintenance facility to "spur", north of pond to SLD and back to silvermine |
Friday Oct 19 |
| gym (bike) 23:30 [3] | |
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| easy spin at the hotel |
Thursday Oct 18 |
| running (trail) 36:03 [3]4.0 mi (9:00 / mi) | |
| shoes: Golite Sun Dragon |
| saugatuck trail from dayton road to north, reached road, turned down dried up river bed for as much as I could then bailed to the road again, back up the lazy hill to car |
Wednesday Oct 17 |
| sports intervals (hockey) 45:00 [5] | |
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Tuesday Oct 16 |
| running (trail) 32:00 [3]4.0 mi (7:59 / mi) | |
| shoes: Golite Sun Dragon |
| out and back along saugatuck from valley forge to southeast |
Monday Oct 15 |
| gym (bike) 20:03 [3] | |
| shoes: the orange ones |
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