Alicia Shay

Week starting Jan 12, 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
79.000.000.000.0018.0097.00
Night Sleep Time: 55.00Nap Time: 0.00Total Sleep Time: 55.00Weight: 0.00
Sun, Jan 12, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.006.0016.00

AM: easy 10

PM: 90 min skinning- logjam-bowlx2-spur-agassiz. Fell/slid ALL the way down bowl so had to do some extra climbing.

PT: Hip w. AJ

Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 0.00
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Mon, Jan 13, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.000.000.006.0017.00

AM: 11 w. AJ

PM: 75 min skinning- logjam-bowl-spur-agassiz. Hard effort.

PT: T-Spine therapy 

Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 0.00
Comments(3)
Tue, Jan 14, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

AM: Easy w. Lauren Fleshman in Phoenix.

PM: No XT or run, had to get back for first TRF practice!

PT-John Ball treatment on post tib., laser treatment, new taping

 

Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50Weight: 0.00
Comments(1)
Wed, Jan 15, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.500.000.000.006.0016.50

AM; solid run w. AJ on the bike

PM: 75 min skinning- logjam-bowl-spur-agassiz

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments(3)
Thu, Jan 16, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

AM: :Slow, muddy and sloppy run but nice to be running on single track trails mid Jan! Foot much better but hip still a little twisted.

PT-hip w. Wes and AJ

Strength- full routine strength routine.

Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50Weight: 0.00
Comments(4)
Fri, Jan 17, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.500.000.000.000.0012.50

AM; beautiful run on the trails! Foot feels great, hip better but still need to make some progress.

PT: tx w. AJ

Strength: hip and back ex. 

Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 0.00
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Sat, Jan 18, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.000.000.000.000.0016.00

AM: 12. hip and foot better, felt good despite a really crummy night of sleep. 

PM: 4

PT: hip w. AJ

Strength: glute routine + and handful of other lifts

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments(2)
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
79.000.000.000.0018.0097.00
Night Sleep Time: 55.00Nap Time: 0.00Total Sleep Time: 55.00Weight: 0.00
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