Alicia Shay

Week starting Jan 19, 2014

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20132014
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Location:

Flagstaff,AZ,United States

Member Since:

Jan 16, 2014

Gender:

Female

Goal Type:

Local Elite
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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
78.500.000.000.0022.00100.50
Night Sleep Time: 51.00Nap Time: 0.00Total Sleep Time: 51.00Weight: 0.00
Sun, Jan 19, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.000.000.000.000.0014.00

AM: 11 awesome miles on trails outside of Anthem towards cave creek

PM: easy 3 to the gym

PT: J.Ball foot and hip w. laser.

Strength: handfull of ex., mostly core and upper

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments(2)
Mon, Jan 20, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.006.0016.00

AM: great run, stride close to normal.

PM: 75 min skinning. Amazing sunset and felt strong up the mountain. Surprised, slopes were in much better condition than the last couple of weeks...got to enjoy a fast decent on snow rather than chunky ice/snow mix

 

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Comments(2)
Tue, Jan 21, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.000.000.006.0017.00

AM: tried to spins the wheels a little and do some pickups. Progress but not 100%

PM: 75 min skin, moderate effort. Strapped on a heart rate monitor out of curiousity, bpm WAY higher than my running HR.

 

Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50Weight: 0.00
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Wed, Jan 22, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.000.000.000.000.0013.00

AM: 9 super easy, not much sleep so felt like I needed an easy day

PM; 4 uptempo on Woody Mtn, felt better

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
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Thu, Jan 23, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.005.0015.00

AM: 5 miles uptempo, solo. Then 5 w. a client. 

PM: 60ish min skin. Felt strong despite anothe bad night of sleep. Cut the session short b/c Tinder was feeling a little dizzy up on some the higher runs. 

Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00
Comments(4)
Fri, Jan 24, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.500.000.000.005.0014.50

AM: Good run on gamble trails to Woody Mtn. Hip and foot feeling better. Anothe shorts and sports bra run in Jan. 

PM: 65-70 min skin. Felt good, beatiful night on the mountain

Strength: heavy squats, t.gettups, nordic curls, couple baby olympic lifts, sl deadlifts and a couple PT ex. 

PT: foot w. AJ

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
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Sat, Jan 25, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.000.000.000.0011.00

AM: 80 min steady w. Matt

PM: off

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
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Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
78.500.000.000.0022.00100.50
Night Sleep Time: 51.00Nap Time: 0.00Total Sleep Time: 51.00Weight: 0.00
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