hiking3:08:46 6.78 mi (27:51 / mi) +751m20:43 / mi ahr:81 max:138 shoes: Moab Ventilators
with Jakkarin. I showed Jakkarin what poison oak looks like and related to him the dangers associated with the plant. he related a recent news story in which the Thai police had children present at a public burning of marijuana. The intention of the police was to show the children that the weed is to be destroyed. The newspeople called this "higher education for the children". A mountain biker coming down the trail made good use of what sounded like small cow bells attached to his bike. these totally helped us hear him, estimate how fast he was moving and get out of his way in plenty of time.
swimming (pool) 34:33 [2] 1.2 km (2.1 kph) ahr:125 max:140
6 x (100 m crawl + 100 m breaststroke). my goal is to keep increasing the length of the swimming session until it's about an hour long, while keeping the intensity of the session constant.
running intervals (street) 41:41 4.52 mi (9:13 / mi) +2m9:12 / mi ahr:134 max:172 shoes: Saucony Guide #7 white
more warmup would have been better, the body was stiff after Sunday's run. Splits:
4:00.4 147 160
3:53.5 152 163
3:48.6 154 165
3:41.8 159 166
3:39.0 160 172
3:43.1 162 170
running (sandy trails) 1:02:37 7.2 mi (8:42 / mi) +39m8:33 / mi ahr:144 max:170 shoes: Saucony Guide #6 blue-green
there was no sunlight when I began. however, the moon was more than half full, directly overhead and not covered with clouds. also, there was no fog, so I could see the land clearly in the moonlight. I made it home before the sun started coming up over the horizon, so I didn't need the visor on the way back.
my first solo outing into these hills. first I went up the Arroyo Burro trail. the first part was nice - a steep, wide dirt road with beautiful vistas. then it got thick, sideways-sloping and significantly less fun, so I turned back. then I went up the western portion of the Jesusita trail, which is super nice, as it goes through actual woods. with trees :-). (yesterday we went up the eastern portion of Jesusita, which was also nice, though in a different way)