Jen_STG_TRI

4.25 miles Eliptical - 40 minutes - 9:24 Pace

10.14 miles - 11:36 Pace.  Stopped every 2 miles to stretch calves and attend to arch.  Pretty good considering.  Did not fuel well or hydrate well.

Need to figure out how much fuel and hydration I need on my long runs. 

3 miles - elliptical - goal was to maintain 6.0 or better MPH.  Jumped off machine to help someone and lost all data. lol.  I know I maintained 6.0 or better - just don't know specifics 

Clyde - I am leaving to head out of town tomorrow for a week.  I will miss our Thursday run.  I will update when I can.  I should have access to treadmill or elliptical.   Will be in downtown DC and am not sure about running routes or safety. Will do my best.

Spin class - cross training day.  Foot is still really sore.  Did Spin instead of elliptical.  I cannot flex my arch in spin shoes - so had zero pain.

Will run tomorrow. 

2 mile run on Treadmill

4 mile hike in National Park 

Bad allergies, sore ankle.  Grumpy run.  :)

1 mile  

2.2 miles - ankle feeling better.  Appointment with April today.

Tomorrow will be better.  Looking for 3.2. 

3 Miles cross training on Eliptical.   

8 miles - Mnt bike - just out for fun.  Anasazi! 

2 miles - 20:01 minutes.  Trying to keep my milage low in hopes of having a good run this Saturday.

Also started CrossFit today.  Assessment day - 7:07.

500m - Row / 40 Squats / 30 Sit ups / 20 Push ups / 10 pull ups 

Evening spin out - 5 miles - 90 cadence  

45 miles - Veyo Loop

Fell on bike - no run after. 

Ran 1 mile to pool - swam try distance - ran home.