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Training Log Archive: johncrowther

In the 7 days ending Sep 26:

activity # timemileskm+ft
  Running5 8:42:07 37.38(13:58) 60.16(8:41) 8229
  Total5 8:42:07 37.38(13:58) 60.16(8:41) 8229

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Saturday Sep 26 #

11 AM

Running 4:33:05 [4] 16.01 mi (17:03 / mi) +4683ft 13:21 / mi
ahr:154 max:188 shoes: Hokas pair 3

Mount Tamalpais (really a Mill Valley Horseshoe). Started off at the end of Blithesdale Ridge (before Blithesdale proper), so a lot of the early up was on fire roads with little shade. Eventually got onto a steep single track through a very shaded forest, and then another fire road before a very steep climb to the summit. The first bit of this trail reminded me of some in El Avila in Caracas(i.e. very steep and eroded) but later it developed switchbacks.
Came down by a much gentler route, first and old railroad grade to an old inn, then some single track and down to another inn (where I was able to restock on water).
The final section was on a trail above Muir Woods (I discovered afterwards that with an extra mile and about 500ft of ascent I could have gone through Muir Woods), and then a descent of the Dipsea Steps (the infamous Dipsea Race starts by going up them). Plus a mile through the town of Mill Valley back to the car.
A bit warmer than comfortable (mid 80s), and I had less energy and was slower than I would have liked (but still a good round off to a tough week).Saw lots of crows and lizards, and a small snake. No coyotes (I want past where I’d seen the two of them last month).

Thursday Sep 24 #

6 PM

Running 1:08:12 [4] 5.73 mi (11:54 / mi) +1224ft 9:54 / mi
ahr:147 max:172 shoes: Hokas pair 3

Another outing with Marin Running Club. Long uphill still the start (which was at about mile 22 in the North Face Marathon in 2016). Six of us again (2 different than last week). Great views.

Wednesday Sep 23 #

6 PM

Running 1:13:20 [4] 5.57 mi (13:10 / mi) +1535ft 10:26 / mi
ahr:142 max:166 shoes: Hokas pair 3

Weenies at Tilden (south end where I’ve not spent much time). Just managed it without needing a light).

Tuesday Sep 22 #

6 PM

Running 1:03:26 [3] 5.56 mi (11:25 / mi) +787ft 10:04 / mi
ahr:148 max:168 shoes: Hokas pair 3

Tilden. Up Wildcat Peak with Kat and Haley, longer route back on my own.

Monday Sep 21 #

6 PM

Running 44:04 [4] 4.51 mi (9:46 / mi)
ahr:145 max:165 shoes: Asics pair 9

With Hazel (who wasn’t that happy that we ran between two off leash areas, and didn’t stop at either of them.

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