Saturday Nov 24 |
 | Hike 50:20 [1] 1.6 mi (31:27 / mi) +158m 14:57 / km | |
| ahr:105 |
| ..quick hike up and out of Spearfish canyon in the black hills with Dan and Rebecca....gained 520' in .8 miles...nice view up top.. |
Friday Nov 23 |
| Hike 4:51:21 [2] 10.8 mi (26:59 / mi) +673m 14:03 / km | |
| ahr:117 |
| Kari and I hiked Harneys Peak in the Black Hills of South Dakota with Dan and Rebecca. Really cool hike with some fantastic rock outcrop formations...who knew SD had such cool stuff...we probably stopped a total of appx 35-40 minutes for pictures, summit sitting, and to eat...it was a little cool and windy up top and we got a bit chilled but it was a great time...
a website listed the total climb as 2642' on the way up and 400' on the way down with the total elevation gain at 2207' and even listed the total calories burned as 2900 for the hike..... |
Thursday Nov 22 |
| trail running 1:20:17 [3] | |
| ahr:144 |
| Kari and I did a group trail run with ALARC...ran the trails at Hyland....the snow made it a great run....saw some old friends and pushed a few hills......
off to the Black Hillls of South Dakota with Dan and Rebecca to hike Hearneys Peak on Friday....never been there before... |
Wednesday Nov 21 |
| uphill treadmill hike/run 37:00 [3] | |
| ahr:138 |
| threw in a 8:40 mile just to keep some speed up.... |
Tuesday Nov 20 |
| Mt Bike 50:59 [3] | |
| ahr:137 |
| standard 1 short loops and 2 North loops of Wirth....19:50 and 17:33 on the laps....... |
| weight machine 32:59 [2] | |
| ahr:112 |
| 3 reps....added calf raises and side bends... |
| uphill treadmill hike 1:00:00 [2] 2.1 mi (28:33 / mi) | |
| |
| 15% grade with 20lb weight in back pack... |