| Member Since: Nov 11, 2009 Gender: Male Goal Type: Marathon Finish Short-Term Running Goals: run salt lake marathon in april 2010 Personal: The line it is drawn
The curse it is cast
The slow one now
Will later be fast
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| Miles: | This week: | 0.00 |
Month: | 0.00 |
Year: | 0.00 | | Bike Lifetime Miles: | 329.00 | | Hike Lifetime Miles: | 50.50 |
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| Bike Miles: 329.00 | Hike Miles: 50.50 |
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jogged into town
ate some sushi |
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with the slc running co in about 2 hrs.
some soreness in my hips and left arch.
fam is out of town so I napped and put my feet up most of the day!
rode bike into town for a lousy movie and more sushi. walked around a bit and felt tender |
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still feeling it in my left arch.
upper body circuit
abs
short loop around nibley golf course on skis. maybe 1.5 miles.
iced my arch when I got home and tried to stay off it. |
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still feeling sore in my arches and hips from the saturday run. rubbed and stretched and crossed my fingers. hope I didn't blow it.
1 mile on the elliptical, 1/2 mi on the tread at a snail's pace
went up to little mtn pass and skied around a bit. the snakeskins suck. | |
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1/2 mile on tm on break in 5:00
1 mile on tm on lunch in 9:15
arch feeling a bit better. did a .25 mile @ 8 min pace and felt okay, but not strong
upper body circuit
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.75 around pond at work
2.5 on tm @ lunch. 2% grade. 9:30, 9, .5 mile in 4:00
1.25 on tm during last break @ 9 min pace
went skiing up millcreek to elbow fork after work. used skinny purple skins which worked well. 2.8 mi round trip.
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1 mi on tm during break in 9:00
3 mi on lunch around work outside. 24:00
quick upper body circuit during break | |
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skied up mill creek to the cabins with jana... 4 miles
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w/ slc running co group at about 9 min pace.
went ice skating with the girls for about 2 hrs. |
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upper body circuit @ work
took avi to first TUNA lesson!
forgot the skins, so jana and I just walked around and took it easy |
| | up pipeline from rattlesnake to church fork and back down road |
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in 20:30 on tm @ work during lunch
tried a new workout I read about somewheres on this blog....
1 min @ 10 min pace, 1 min @ 6 min pace repeats
good times!
upper body circuit during break | |
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1 in 8:00 on break on tm
3.1 in 24:07 @ 2% incline on tm during lunch | |
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on tm during lunch
felt rumbly in my tumbly and quit.
spent the time stretching and doing situps instead
.... on a totally unrelated note I had cookies, chips, and beans for dinner and no breakfast
after work 4.75 up around sugarhouse park and back. 8 min pace... really put it on for the last 1/2. felt great |
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ski tour with jana up in pinecrest area of emmigrations canyon
2 hrs.. about 4 miles |
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up pipeline trail from rattlesnake gulch to elbow fork. 10-12 miles. 2.5 hours
ice skating with the girls for a couple of hours | |
| | avi's TUNA lesson. volunteered to help teach one of the classes. shuffled around on skis for about an hour |
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am up to 13th and back via smith's w/ some groceries
pm went with fam and aaron up east canyon. aaron and I went up about 3.5 mi while the girls played and had lunch. |
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skied up millcreek canyon to the cabins
decended by the cheshire moon
5 miles |
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skied into the yurt 2 mi
took a cruiser around the trails for another 2 mi |
| | down sage draw to deadman's cutoff and back to yurt via lily lake. skied out 6 miles total |
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with the sl running co group in about @ about 9 min pace
cut it short to ski brighton w/ zach... turned around at the parking lot with 24" on the ground!
sugar...
family sit up party.... 51 to match avila!
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skied a short lap with jana during avis TUNA lesson @ mtn dell. played around in the powder with the kids
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upper body circuit at work.
pull up sets at home
jana stiffed me out of my run skiing her brains out... c'est la vie |
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on tm during lunch in 18:00 @ 6 % grade
up to little mtn after work for a few laps on my new skins! ate it in the crusties... | |
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tm intervals 1 min @ 6 min pace, 1 min @ 8 min pace for 20 min @ 2 % incline
1/10 mile cooldown to make it an even 3
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upper body circuit and abs @ work
after work, went up to sugarhouse park, around outside, then around inside and home in 46 min.
felt pretty good...
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skied up millcreek with jana for our weekly date...
made it up to alexander basin trailhead... about 3 miles up |
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up millcreek. started at church fork, up to elbow fork, kept going up to first picnic site, back down to rattlesnake gulch and return to church fork: 3 hrs
saw david on the trail again... he's fast | |
| | skied around during avi's TUNA lesson... the last one |
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upper body circuit at work
took a cruiser to check out routes from the new slc running store... slim pickins
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in 10:00 on TM during lunch @ 7 incline... I don't think the incline number is a % grade, I would guess a 7 is about 3.5% grade...
60 lunges with 25 lb weight
abs
6.25 in 46:00 (found my watch under the bed, yeah!) after work. up to sugarhouse park, outerloop, innerloop
finished rigging up the ski trailer for the yurt | |
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upper body circuit at work
cruised up to 13th and back |
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went up to yurt, sled fell apart. spent 3 hrs at trailhead pulling our lives together
avi did great under the circumstances and skied most of the way
she ran up the hills on skis... looking like a pro! we couldn't keep up with her
3.5 miles in
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ran to the ridge yurt and back to lily lake via ridge. crust on windward slope of ridge good for practicing stepping light. post-holed pretty good on top and bushwacked to lake up to my thighs.
skied out 3.5 mi |
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tried to follow parleys creek past sugarhouse park. snuck into golf course at tunnel under 2200 east. got muddy and had fun. about 90min |
| | quick upper body circuit during lunch |
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1 mi on tm during lunch in 9:00
abs
6 mile cruiser after work. up to 13th... past westminster and up to liberty, then home
good fun coming down from 13th....wheee |
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1 on tm during lunch @ graduated incline up to 6 in 8 min
7 after work in about 60 min
looked at a good potential route from new running store:
out back of parking lot to 6th... up to liberty, one lap, up to mcklelland park returned home via 8th...
lots of ladies out gardening with big smiles of their faces... |
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1 before work on tm in 8
1during 1st break barefoot in 8 @ 2 incline
3 during lunch on tm in 21:30 @ 2 incline
1 on last break in 9 |
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upper body circuit @ lunch
abs |
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headed down to sg for some fun in the sun!
stopped by at meadow hot springs and ran the dirt road from town. had to chase some cows off the road. nice temps and views and a great soak afterwards... |
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went out with the extended fam up to kolob terrace road.
while the kids played in the mud I ran up the road past the ranches and back in about 30 min... 4 miles
ran 7 minutes, maybe 1 mile back down the road as we were leaving.
ran the last 2-3 miles back into hurricane in 20 min |
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padre canyon sunrise
parked at tuocayhn and up canyon, yoga session and explored hanging canyon with some really nice mossy sandstone formations.
down to road with side trip up to 3 ponds. back out of park and took cut off trail back to car.
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in about 2 hours. up snow canyon, took bike trail and dirt road to the back of the canyon. washed my face in the warm spring water coming out at the top.
high as a kite on the way down...glorious. |
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as a recovering catholic, I couldn't justify running on fat tuesday... but I skipped the punskis nonetheless
played around at the traverse and ripped the skin off my fingers... gotta hit the hangboard more before red rocks in march! |
| | upper body circuit during lunch |
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ab workout during lunch
up to millcreek canyon yurt 4.5 miles in 2.5 hrs |
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up millcreek from yurt to murdock peak. tried some turns in the dust on crust... only fell a couple times! woohoo! 3 miles, 4.5 hrs.
7 miles down in 1.5 hrs. good fun... need to run |
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I am such a baby when I am sick... tried a couple on the tm during lunch and it felt good
upper body circuit
I feel like I'm starting from scratch |
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1 on tm during break
2 more during lunch |
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1 mile on TM during lunch
extended upper body circuit
extended ab workout
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1 on tm during break
nother coupla miles on tm at various inclines ranging from 4-10.
abs on break
after work, 3 miles up to sugar house park, through park a bit and home.
took avi swimming at night... she did a lap unassisted! |
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on tm for warm up
upper body circuit |
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up through sugarhouse park, down parleys canyon, through golf course, neighboorhood, up parley's way to foothill, down bst to granduer peak th, back down path through tanners, home via 27th.
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| | skied up pine hollow, 1-2 miles up. built a snow fort! |
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2 during lunch down to subway and around the work hood.
short upper body circuit during break
3 after work, up to 13th and back |
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1 mile warm up on tm during lunch
lower body work: single leg dips, lunges, wall sits
9 miles after work. past new slcrunning store, down 6th to liberty, one lap, then up to 16th, over to sugarhouse park, up hill, home via 27th. | |
| | 40 min run around lava hot springs at night. no headlamp and lots of deer |
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no running today
skied down smith canyon just south of lhs. 2 miles down and then back, explored an aspen glade. 2 hrs |
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upper body circuit on 1st break
1 mile on ghetto tm @ 5% grade 9 min pace 8 min effort for last 1/4 |
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ski tour w/ edgar
parked @ spruces. tom's hill n and e, powder park #2 twice, short swing and out...5000 vertical ft. in 6 hrs...linked turns in the pow, learning to stomp the crust better. took a few baths and threw in a couple tele turns when I could. |
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2 mi on TM, 1 during each break, 8:30 AP.
3 mi after work, up to 13th, home via 27th. 7:30ish AP
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.5 mi on tm during break at 3 incline in 4 min
upper body circuit
free after 3 with the girls. practiced tele turns. hiked up to top of supreme 1000ft. |
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.5 on tm on 1st break 4 incline 8:00 ap
2 on tm during lunch 2 incline 8:00 ap
ran to edgar's auto shop after work to get my car back. 9 mi in 70 min... | |
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tm warmup
upper body circuit
abs on break |
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2 on tm during lunch barefoot incline 4-8, avg 6, 18:30
lower body set, 15*2 single leg squats, 10*3 lunges, 30 sec*3 wall sits
abs
up to 1000 springs in the evening. icy conditions. 3.5 mi up |
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up to 1000 springs with Jana for our friday morning date.
4 intervals 30 sec effort, 30 sec recovery
free after 3 with avila. sprints up sled hill 10 sec each * 20
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my birthday! ski tour w/ e. 8 hrs, 6000 vert ft, 10 mi?
snowed 6 in during the trip. dropped car at millcreek gate, started at spruces, up to reynolds (meadow 1, door #2) big water, no fun ridge, some other stuff... 5 runs. sick pow, I ripped it...out via yurt.
met up with crew there for party time. bob with the goats stopped by, saw suki at elbow fork on the way down. took seconds on elbow fork hill to work on tele turns.
great day, I'm bonked. |
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ran to slc running store to buy some new trail shoes, but they were closed for their move....
then tried to blow some money at patagonia, nothing good, just keep on running. so much for shopping |
| | down to slc running, tried on some trail shoes. up 33rd to imperial, loop around sugarhouse park, home. |
| | ski tour to circle all peak. 1 mile up. nice views, crusty snow, found a couple turns in a gully. heard my first whoomph. icy exit, used my skins. 2 hrs. |
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down to rei for garage sale |
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trails around blue diamond |
| | loop around valley of fire campground |
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around work hood at 5 am with papa bravo.
getting back on the horse
2 more around work on lunch
up to big cottonwood after work with the old man... argenta
2.5 hrs, over 3000 vert ft from the road up to the cinnamon stick tree by the cliffs. sick pow, snow was covering the uptrack on the way down...wow | |
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back to the scene of the crime
4-5 miles total, 5000 vert ft, 6 hrs, 2 runs off the summit ridge, 30" of deep powder...
best of the year? best of my life!
I'll die a happy man... |
| | upper body circuit and abs |
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1.5 on tm in 10:00 speeds from 7-11 mph
felt like shit |
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3 on tm @ 5am
****
2 on tm @ lunch. speed work (how can you call it speed play, rossy... there's nothing fun about it)
1/4 mile paces in mph: 9,11,9,11,8,10,7.5,11.5
13:00 total
****
quick upper body circuit and abs on break |
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took the day off and skied
up thomas fork to thomas peak (go figure)
3 laps. 4500 vert ft on the final descent. 7000 total.
8 hrs. 4-5 miles. managed some tele turns in the powder. |
| | last day @ the canyons... got a free pass. did tele turns all day... good workout |
| | i think I quit running... upper body circuit and abs |
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5k on tm @ lunch in 19:46
argenta after work. 2 hrs up. 3000 ft. 12 in of snow. nice | |
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around town
extended abs... tick tocks, cruches, bicycles, crossovers, |
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quality upper body circuit..
quick yoga ball abs |
| | rode to work 24 mi round trip |
| | sugarhouse park...my butt hurt a little | |
| | ride to work, up city creek to top, up to red butte. 40 mi? | |
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hike up goblers and raymond via bowman trail
7000 ft gain total, 8hrs. about 8-10 miles, ran half of that | |
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1 barefoot on tm
2 @ lunch on tm. slow and sore... 10min/mi
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1 barefoot on tm 2 @ lunch. less sore and less slow 9 min/mi |
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on tm 8 min/mi
feeling better
1 more barefoot during break on tm |
| | 6 am. up and around suagarhouse park |
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am run up to 13th
after that a hike with the lady up to tuscarora and wolverine from catherine's pass | |
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spent the night at albion basin with the fam. wonderful storm.
am run up from the campground to the top of the sugarloaf lift and over to the top of the collins lift back down via cecret lake.
rain and hail to make it interesting |
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not feeling too bad after my first week back running
took avi out on the trail a bike up to picnic spot 25 in city creek and hung out at the hut. out for 5 hrs. she did amazing! | |
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up to 13th in the lightning and hail... very invigorating
biked to work in the downpour. all my gear is wet... reminds me of eugene. | |
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on tm @ 7 min pace
did 1/4 mi pickups @ 6 min pace
starting to feel faster |
| | hiked with jana up to dog lake. 6 miles | |
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| | barefoot on tm at incline |
| | up to and around sugarhouse park |
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up to 13th before work ...3 mi
200 striders at park on way home
1 more barefoot on tm during break |
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slept in... 2 on tm before work
2 more during lunch. 7 min pace with 2 1/4 mi pickups at 6 min pace
I'm so fast |
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rode to work. hopin it'll be nasty on the way home!
1 on tm during break barefoot
2 more barefoot on tm during lunch @ 8mph with a 1/4 mi pickup @ 10mph
1 more on tm barefoot on last break then ride home. not much of a storm, but a nice rainbow | |
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am run up to 13th and back
then a hike with the mrs up thayne canyon to desolation trail. 6 mi. jana got soaked to the bone from all the dew on the leaves. super cold. should have stuck to the south facing. oops
pm rode up to red butte to sit on the hill for willie. damn cold |
| Bike Miles: 12.00 | Hike Miles: 6.00 |
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| | from big water trailhead. up to gwt, along park city ridge out past 9990, back down past desolation and dog lakes. |
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1 mi on tm @ lunch barefoot and slow to loosen things up.
have a couple tender spots after my biggest mileage week ever, but not as bad as I thought it would be
rode to work, 26 mi round trip.
jana came and dropped avi off with the trail a bike and I rode home with her. she is so strong! she got caught in one of the gates going through the airport but we made up for it with cafe trang and baskin robbins... |
| | up to and around sugarhouse park.left knee and right calf buggin a bit slowing me down. will stretch. |
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up to and around sugar house park before work
avi missed the bus again so I missed my bike ride again. I need to get up earlier. felt good, no soreness. |
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sugarhouse lollipop. didn't want to do it. got up late and couldn't get going. but I did it anyway and it felt like a victory. saw a bunch of soldiers jogging around in full getup with fake guns at the park... what the?
1 more on tm at lunch to stay loose |
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bike to work. 26 mi roundtrip
.5 on tm on break | |
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| | 5 miile hike along pipeline trail | |
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| | 6 mile hike up lcc. 6 peaks... sunset, pioneer, supreme, tuscarora, wolverine, patsy marly. 2500 ft climb | |
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up to 13th
lunges and abs |
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shp loop @ 5:30. funny to see the stars still out when I was getting home. good to get out early, though.
bike to work.
1 more barefoot on tm @ lunch
upper body circuit and abs | |
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am: shp loop. gettin chilly
2 barefoot on tm @ lunch
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slept in... damn. still squeezed in a quickie up to 13th and around town after avi got on the bus before I had to leave for work
1 barefoot on tm on break
2 barefoot on tm during lunch. feelin it in my calves, but that's the point, right?
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sugarhouse park loop. working through the soreness. felt light, could have gone longer and faster, but took it easy. just want to stay consistent.
rode bike to work...
leaving for zion tonight! | |
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hiked squirrell canyon/ water canyon loop in colorado city
did a hill climb .5 mi 600ft to get a view
ran the last mile out to pick up the car.
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sugarhouse loop @ 5:30. nice temps this morning.
1 more barefoot on tm and abs during break
weights at lunch |
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1 barefoot on tm during break plus situps
2 more barefoot on tm @ lunch. 8 mp with a 1/4 @ 6 mp
up to liberty. 3 laps with joe and new team barnyard member ryan, then home. about 7.5 |
| | sugarhouse park loop @ 6:15 |
| | timpanogas cave... carried kids most of the time | |
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sugarhouse loop
2 more bf on tm @ work |
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shp loop
1 bf on tm on break
1.5 bf on tm at lunch
ride to work and back | |
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shp loop
1 bf on tm @ work |
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shp loop
ride to work
1 more bf on tm @ work | |
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millcreek loop past dog lake, desolation, up to great western trail with crazy views of the uintas in the alpenglow and a big thundercloud above. 1 inch of new snow on the ground at the top. alta and brighton shrouded in storm clouds. sun went down fast and I had no headlamp so I used the force. no falls 2:20-ish |
| | met the slc running co group for a shp loop de loop. pushed a good pace to keep up with rossy. not really sore at all... hmmm |
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shp loop. slow recovery pace.
1 more bf on tm tm during break
2 more bf on ghetto tm during lunch |
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1 bf on tm during break
2.5 bf on tm during lunch with .5 of that at 6 mp |
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| Bike Miles: 329.00 | Hike Miles: 50.50 |
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