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Training Log Archive: Trailrat

In the 7 days ending May 7, 2017:

activity # timemileskm+ft
  Running5 15:01:06 80.73(11:10) 129.92(6:56) 14107
  Biking2 1:59:12 28.87(14.5/h) 46.46(23.4/h) 1617
  Mobility/Massage/Recovery1 1:20:00
  Hike/Walk/Ruck1 1:12:12 3.51(20:34) 5.65(12:47) 141
  Rock Climbing1 1:00:00
  Total10 20:32:30 113.11 182.03 15865

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MoTuWeThFrSaSu

Sunday May 7, 2017 #

6 PM

Note
(rest day)

Rest/Recovery/Travel day..... Got home and was planning on riding a little but it was storming out and by the time it passed I had a couple of beers under my belt and passed.

Saturday May 6, 2017 #

Event: Miwok 100K
 
5 AM

Running race (Trail) 12:16:41 intensity: (9:06:12 @1) + (1:27:28 @2) + (56:15 @3) + (44:17 @4) + (2:29 @5) 61.41 mi (12:00 / mi) +12067ft 10:07 / mi
ahr:128 max:179 shoes: Akasha

Miwok 100k- just an easy day of cruising and taking in the environment and views of the race. What an awesome "old school" feel this race has. Some of the same people that put on Hurt so that explains it. Glad I came and did it verses bailing on the trip as I was thinking last week.

Friday May 5, 2017 #

11 AM

Hike/Walk/Ruck (Mix) 1:12:12 [1] 3.51 mi (20:34 / mi) +141ft 19:49 / mi
ahr:85 max:128 shoes: Akasha

Easy lunch time walk while taking a break from working at the coffee shop in Stinston Beach, yes I am working while I am here to save vacation time.

Thursday May 4, 2017 #

5 PM

Running (Trail) 48:15 intensity: (8:32 @1) + (12:22 @2) + (20:56 @3) + (6:18 @4) + (7 @5) 4.17 mi (11:34 / mi) +1540ft 8:34 / mi
ahr:146 max:179 shoes: Akasha

Shakeout jog on the first few miles of the Dipsea trail from Stinson Beach. What a trail!

Wednesday May 3, 2017 #

6 AM

Rock Climbing 1:00:00 [3]

Little rock climbing for an hour before work. Hands lost a little bit of the strength that I gained in them. Oh well...
10 AM

Running (Road) 32:18 intensity: (6:38 @1) + (4:52 @2) + (14:56 @3) + (5:33 @4) + (19 @5) 4.12 mi (7:50 / mi) +80ft 7:42 / mi
ahr:151 max:177 shoes: N2 Black/Green

Easy shakeout lunch jog. Feeling heavy and sluggish.
5 PM

Mobility/Massage/Recovery (Massage) 1:20:00 [1]

Massage after work to loosen up before traveling to San Fran.... much much needed.

Tuesday May 2, 2017 #

10 AM

Running (Road) 37:23 intensity: (12:09 @1) + (21:00 @2) + (4:10 @3) + (4 @4) 5.02 mi (7:27 / mi) +184ft 7:12 / mi
ahr:139 max:164 shoes: N2 Black/Green

Easy lunch jog going by PE.
3 PM

Biking (Road) 1:06:51 intensity: (1:02:01 @1) + (4:06 @2) + (44 @3) 16.38 mi (14.7 mph) +930ft
ahr:118 max:149

Ride after work at a moderate effort. Starting to dig the riding again

Monday May 1, 2017 #

11 AM

Running (Road) 46:29 intensity: (40:15 @1) + (18 @2) + (29 @3) + (5:21 @4) + (6 @5) 6.01 mi (7:44 / mi) +236ft 7:27 / mi
ahr:126 max:171 shoes: N2 Black/Green

Easy lunch run, sore from yesterday. Pretty smashed, need to take an easy this week with Miwok this weekend.
4 PM

Biking (Road) 52:21 [1] 12.49 mi (14.3 mph) +687ft
ahr:108 max:134

Moderate ride up and down the hill at new housing development. Mostly took an easy due to the wind in my face on the uphill section. Blowing good this afternoon.

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