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Training Log Archive: Zippy

In the 7 days ending Nov 10:

activity # timemileskm+ft
  Run2 4:26:46 24.95(10:42) 40.15(6:39) 4175
  Paddle1 50:28 2.8(18:01) 4.51(11:12)
  Total3 5:17:14 27.75(11:26) 44.66(7:06) 4175

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Sunday Nov 10 #

Note

Drive home from Marin

Saturday Nov 9 #

Run 3:27:58 [3] 18.13 mi (11:28 / mi) +4081ft 9:27 / mi

Mt Tam Trail Run. STEEP climbs. Steep Ravine Trail is so steep it literally has a ladder section. Super stoked to run on Dipsea and down through Muir Woods; trails that are just steeped in running history.

Ran super easy through the mile 9 aid, opened it up a bit to 11, then let the legs go the rest of the race. Incredibly surprised at the paces I was throwing down and how hard I ran for that last 10k. Finished with quite a bit left in the tank. Tailwind for the WIN.

Wound up 25th OA and 7th in 40-49 AG; 5th was about 90 secs up. Totally catch-able if I had known.

Friday Nov 8 #

Note

Travel to Marin

Wednesday Nov 6 #

Paddle 50:28 [3] 2.8 mi (18:01 / mi)

Work PT paddle from point 6 to the dam and back. Water is cooling down quite a lot, and is WAY low with more coming out in the near future.

Tuesday Nov 5 #

Run 58:48 [3] 6.82 mi (8:37 / mi) +94ft 8:31 / mi

Tempo intervals on the dam at work. Walked 5, then jogged 10 to warm up. Then 5 x 6 mins tempo with 2 min recoveries. Mt Tam 30k on Saturday and I'm still on the fence about it.

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