In the last 7 days:
|activity|| # ||time||miles||km||+ft|
| ||Bike||3|| 2:21:33|| 25.13||(10.7/h)|| 40.44||(17.1/h)|| 1463|
| ||Strength||1|| 1:15:00|
| ||Run||1|| 52:27|| 5.53||(9:29)|| 8.9||(5:54)|| 320|
| ||Body Work||2|| 2|
| ||Total||7|| 4:29:02|| 30.66|| 49.34|| 1783|
| ||[1-5]||5|| 4:29:00|
Strength 1:15:00 
8min AD, foam roll, 3x5 WS, myrtl, 3x10 AS, 3x10 SD, 3x10 GM, 3x10 push-up, 3x10 RH.
work up to 75# PC
5 rounds of: 3x PC 75#, 20x mtn climber, rest.
5 rounds of: 20m dippy bird, 20x KBS 35#, 20x GHD sit-up.
didn't make all hundo GHD sit-up, ran out of abs about number 80.
Body Work 1 
TPI #2 on L hammy
Run 52:27  5.53 mi (9:29 / mi) +320ft 9:00 / mi
ahr:154 max:170 shoes: Brooks Racer ST U8 #3 neon
evening run w Erl n T. hammy sorta tight but it got worked over w 100 KBS this morning and then poked and prodded this afternoon so just taking it EZ.
Bike (commute) 36:39  8.02 mi (13.1 mph) +338ft
shoes: Peugeot SS
really pleasant ride in to work on the SS! (bc the Warbird is still destroyed from LR)
Bike 35:10  8.09 mi (13.8 mph) +544ft
ahr:132 max:172 shoes: Peugeot SS
again, SUCH a nice ride coming home. the last few weeks have been hard at work and there will be no break really until this thing is wrapped in December. so any chance i can get to let my brain just "be" is so welcome.
Body Work 1 
TPI #1 on L hammy
Bike 1:09:44  9.02 mi (7.8 mph) +581ft
ahr:147 max:179 shoes: Niner Air9 RDO
trails at CCL. ran in to David (on the e-bike!!!) and Mary so fun to ride and chat w them for a bit. then I met Yvonne and she bought my old Niner! super stoked this is going to a good home :) then i locked my keys in my car so Yvonne bailed me out....THANKS!!
- Apr 1 [1w, 0d]:
- Apr 9 [2w, 1d]: Y - Lightning Strikes 8hr AR (USARA) WEDALI
- Apr 15 [3w, 0d]: Y - Karta Racing's Ozark Navigation Challenge (6- and 12-hr rogaine)
- Apr 22 [4w, 0d]: Y - Tour of Hermann Gravel Challenge
- Apr 29 [5w, 0d]: Y - The Epic Gravel Race
- May 6 [6w, 0d]:
P&S wedding Seattle!
- May 13 [7w, 0d]:
- May 13 [7w, 0d]: ? - MISSION 18hr AR (USARA)
- May 14 [7w, 1d]: ? - Almanzo Gravel (100/162/380)
- Jun 3 [10w, 0d]: Y - Dirty Kanza 200 also need a transfer for Sami11 !!
- Jun 10 [11w, 0d]: ? - No Sleep 30hr AR (USARA)
- Jun 24 [13w, 0d]: Y - Stubborn Mule 30hr AR (USARA) WEDALI
- Aug 10 [19w, 5d]: Y! - ARWC2017/Cameco Cowboy Tough WEDALI
- Sep 22 [25w, 6d]: ? - USARA Nationals
- Sep 24 [26w, 1d]:
Battle The Bluff
all weeks |