Saturday Jul 19 |
 | Running race 3:17:53 [5]25.0 mi (7:54 / mi) vdot: 45.1 | |
| shoes: odyssey 5 |
| crow pass race |
| Running warm up/down 15:00 [3]1.5 mi (10:00 / mi) | |
| shoes: odyssey 5 |
| crow pass warm up. |
Thursday Jul 17 |
| Running intervals 58:49 [3]8.5 mi (6:55 / mi) | |
| shoes: Adrenaline 11.5 |
| 1:00 minute intervals on road. w/10 minute warmup and cool down. |
| Biking 40:00 [3]8.0 mi (4:59 / mi) | |
| |
| commute |
Wednesday Jul 16 |
| Running 3:11:29 [3]14.0 mi (13:40 / mi) | |
| shoes: odyssey 5 |
| juneau ridge route. mt. juneau to granite creek basin, from rainbow. felt pretty weak on the uphills but finished feeling pretty good for my first 3+ hour run in over 2 months. nearly stepped on a sleeping black bear on the ridge. |
| Biking 1:20:00 [3]16.0 mi (4:59 / mi) | |
| |
| commute x2 |
Tuesday Jul 15 |
| Biking 40:00 [3]8.0 mi (4:59 / mi) | |
| |
| commute |
| Strength Training 5:00 [3] | |
| |
| 60/30/30 |
Monday Jul 14 |
| Strength Training 5:00 [3] | |
| |
| 60/30/30 |
| Running 42:46 [3]5.0 mi (8:33 / mi) | |
| shoes: odyssey 5 |
| crow hill, treadwell, lower jumbo loop. felt very good. |
| Running 1:14:37 [3]9.0 mi (8:17 / mi) | |
| shoes: fireblade |
| up perseverance from rainbow. |
| Biking 40:00 [3]8.0 mi (4:59 / mi) | |
| |
| commute |
Sunday Jul 13 |
| Running hills 1:51:34 [3]7.0 mi (15:55 / mi) | |
| shoes: odyssey 5 |
| mt. jumbo. (elev. 3,337) lots of snow still. felt very strong going up and quick and agile coming down. may try for some distance tomorrow or tuesday. |
| Strength Training 5:00 [3] | |
| |
| 60/30 |