Training Diary

none.

7.5 mile run, Fan Loop, 52:47! (19:29, 17:00, 16:17)

none, kinda felt nauseous all day.

14.88 mile MTB, NT+FHP+BM, 1:26:18, Avg: 10.47mph.

~6.5 mile run, Crossroads, fireroad, Belle Isle, Floodwall with Glenn and Brittany, 1:03:56.

none.

skiing.

skiing.

3 mile run, wasn't feeling it, 23:17.

none.

non.

15.11 miles MTB, 1:58:12, AVG: 8.07mph, casual ride with Brent and Christine.
6 mile night trail run, ~50 minutes. through FHP, BM, forest road, BM, and back.

52.72 mile road ride, Powhatan backroads, 2:59:13, Avg: 17.83.

11.55 MTB, 1:08:02, AVG: 10.84, Poor Farm including 5 mile time trial in 27:22.
7.5 mile run, Fan Loop, 54:07

none.

none.

7.5 mile run, Fan Loop, 54:03 and had to stop for traffic a couple times.

none.

1000 yard swim (1x100, 3x300)

1100 yard swim (1x100, 3x300, 1x100)

6 mile run, 2 Byrd Parks, 44:10 (3 mile splits: 21:58, 22:12)

10 mile hilly run (Byrd Park + Riverside and back), 1:18:01 (5 mile splits: 37:37, 40:24)

none.

none.

13.51 mile MTB, BM+FHP+NT, 1:31:02, kinda sluggish from yesterday, avg: 9.04.

14 mile MTB, NT+FHP+BM, chain broke and walked home.

~7 mile run, JRP road, Belle, Brown, Floodwall, 66 minutes.

1900 yard swim (1x100, 3x300, 1x600, 1x300)

6 mile run, 45:23 (splits: 23:05, 22:17) 2 Byrd Parks, ankle felt ok after getting warmed up, cardio felt sluggish perhaps due to 2 pieces of meatloaf about an hour before.

none.

ok to walk normally.