Monday Jul 14 |
 | Run intervals (trails) 7:40 [5] 1.8 km (4:16 / km) | |
| ahr:150 max:166 shoes: Inov-8 MudClaws |
| Intervals on the narrow bike trails - 75-80 paces, about 50 - 55 seconds each with about 2 minute recovery between.
Trying to keep the leg turnover rate up, which was harder on the downhills than the uphills. |
| Run warm up/down 26:00 [1] 2.4 km (10:50 / km) +40m 10:00 / km | |
| shoes: Inov-8 MudClaws |
| Warmup and cool-down and recovery between intervals.
Bugs not too bad. Think there were a few FDFs out, but not overly persistent.
Mosquitoes found me on the walk back up from the beach to the car. |
Sunday Jul 13 |
| Kayaking 2:10:00  6.5 mi (20:00 / mi) | |
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| Kayaking on the Merrimack in East Concord. Put in just upstream from the I-93 crossing, off W. Portsmouth St. Upstream almost to Sewalls Falls, workign pretty hard on the last piece, where there was some pretty fast water and a bit of almost rapids.
Trip back downstream was into the wind with some pretty good chop. Got splashed a bit. Surprising number of folks out on the river for a Sunday morning, some fishing, some kayaking / canoeing. A pretty large group looked like they camped out on the island just below Sewalls Falls.
AOWN - numerous ducks, a couple of herons
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