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Training Log Archive: DWildfogel

In the 1 days ending Jun 8:

activity # timemileskm+m
  Running1 40:24 2.71(14:55) 4.36(9:16) 172
  Walking1 15:49 0.63(25:06) 1.01(15:36)
  Total1 56:13 3.34(16:50) 5.37(10:28) 172

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Sa

Saturday Jun 8 #

8 AM

Running (Hill Run) 40:24 [4] 2.71 mi (14:55 / mi) +172m 12:28 / mi
ahr:127 max:154 shoes: Speedcross 6 black

Bon Tempe. Pilot Knob. Warmer than expected. Ran a lot of it with L, circling back a couple of times.

Legs felt awful from all the hard work I've been putting in. Knew I wouldn't be able to run up Pilot Knob (i.e., the last two segments), wasn't sure I'd do them at all, but when I got there, decided to walk up.

747 warm up around E tip of Bon Tempe Lake to bench and back; had to go over to the portapotty before starting the run. The usual warm up would've been around 650. Struggled just to keep up with L.

Pilot Knob Run in 3059: From W edge of bridge near parking, W side of Lake Lag, up to E end of Pilot Knob Trail, then to top.

238 top
22 path junction
120 fork
229 bridge
239 bridge
545 bridge
38 junction with Lakeview fire road
[55 jogged waiting for L]
546 start of Pilot Knob Trail
[42 jogged waiting for L]
620 Junction with final spur - walked the the majority of it, jogging the less steep parts
300 rock at top. Walked the whole way.

Pretty wiped out for the rest of the day.

[Hill Run]

Walking 15:49 [2] 0.63 mi (25:06 / mi)
ahr:86 max:95 shoes: Speedcross 6 black

Cool down by walking back to the parking lot. Started the watch only after cautiously getting down from the top to the PK Trail.

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