Saturday May 3 |
 | Running long (long trail) 3:41:20 [3] 20.0 mi (11:04 / mi) +5249ft 8:52 / mi | |
| ahr:137 shoes: Fastwitch |
| Tiger - from highpoint up poo poo trail to TMT intersection down to road, road to middle, upper preston rr trail down and back up to west tiger peaks. nice morning. a bit of snow but not bad. body felt great. 5243 ascent. pushed a bit of middle and west (until snow). |
Friday May 2 |
| Running hills (hills) 1:53:39 [3] 14.0 mi (8:07 / mi) +1804ft 7:14 / mi | |
| ahr:136 shoes: Fastwitch |
| wildwood from downtown PDX with TH up to Pittock from bottom and for an additional 10+ after. felt pretty good.
23 min - 153 up to pittock 866
refill water
10:21 - 151, lots of downhill
|
Thursday May 1 |
| Running warm up/down (easy) 38:00 [3] 5.0 mi (7:36 / mi) +656ft 6:46 / mi | |
| shoes: Fastwitch |
| easy run on wildwood in pdx. felt good.
|
Wednesday Apr 30 |
| Running hills (Cougar 10) 1:28:59 [3] 10.0 mi (8:54 / mi) +1549ft 7:46 / mi | |
| shoes: Cascadia 3 |
| full crew at cougar. nice morning. felt good today. |
Tuesday Apr 29 |
| Running intervals (fartlek) 1:17:43 [3] 10.25 mi (7:35 / mi) | |
| ahr:144 shoes: Radius 7 red |
| waterfront to seward loop and back. felt decent. 4X~1min, speed felt better but not great. 1:31 (156), 3:18 (144), 1:15 (156), 4:17 (142), 1:08 (158), 8:28 (147), 1:38 (157). |
Monday Apr 28 |
| Running warm up/down (Easy) 1:00:31 [2] 7.75 mi (7:49 / mi) +591ft 7:17 / mi | |
| shoes: Radius 7 red |
| easy run through arb/leschi and back through arb. felt pretty good. |