Alicia Shay

Week starting Dec 29, 2013

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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
68.500.000.000.0014.0082.50
Night Sleep Time: 31.00Nap Time: 0.00Total Sleep Time: 31.00Weight: 0.00
Sun, Dec 29, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.000.000.000.0011.00

AM; foot feeling much better, still have to wear the brace. Found a great mtb trail E of Anthem. Feels great to be at sea level!

PT: Laser and treatment with John Ball. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Mon, Dec 30, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.500.000.000.000.0012.50

AM: Beautiful run (Maricopa trail via Anthem towards Spur Cross) with AJ on the bike for the long 5 mile climb but somehow got totally lost on the way back and had bush wack through the desert. Foot was a little irritated after. Oops, shouldn't have been on a technical trail for 12 miles until my foot is a little stronger. 

PT: Laser on foot and neck. Totally knocked out the post run inflammtion 

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Tue, Dec 31, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

PM: Had to skip morning run to pickup family at the airport in phoenix so could only squeeze in a late night, headlamp run. A little sketchy on the dirt road and trails. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Wed, Jan 01, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.004.0014.00

PM: 60 min skinning- easy to Ridge

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
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Thu, Jan 02, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.005.0014.00

AM: so-so. I have a LONG way to go to get back to fitness. 

PM: 60 min skinning- ridge to midway

PT: hip ex

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
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Fri, Jan 03, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.005.0014.00

AM: foot feels progressively better, just need to get out of the giant brace because it's irritating the rest of my foot. 

PM: 60 min skinning- ridge to midway + a little more. Totally ate some ice while falling down waterfall...multiple times. 

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
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Sat, Jan 04, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

AM: uptempo bottom 1/2

PM: 60 min skinning- logjam-bowl

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
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Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
68.500.000.000.0014.0082.50
Night Sleep Time: 31.00Nap Time: 0.00Total Sleep Time: 31.00Weight: 0.00
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