Alicia Shay

Week starting Feb 02, 2014

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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
75.000.000.000.0026.00101.00
Night Sleep Time: 52.50Nap Time: 0.00Total Sleep Time: 52.50Weight: 0.00
Sun, Feb 02, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

AM: nice run w. Sara, dirts roads, nice and easy

PT: laser

Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Weight: 0.00
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Mon, Feb 03, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.006.0018.00

AM: Urban trail to Ft. Tuthill. Foot and hip felt the strongest yet. PT/laser combo must be helping?

PM: 75-90 min skin. Super busy with work all day but desided jet up the mountain anyway. Crazy night w. no visability, snow and thick fog. Had the mountain all to myself. Glad I invested in a good headlamp or it would have been a very interesting descent. 

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Comments(2)
Tue, Feb 04, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.008.0018.00

AM: Snow covered trails finished at the gym. Everything still progressing. 

PM: 2hr skin w. Krar and Tinder out of bounds on some beautiful terrain. Hard effort. Some thick fog made for a dark and eery climb to the top and ski down. Fun stuff!

Strength: full routine + heavy squats, walls squats, back, single leg, etc.

PT: laser

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments(2)
Wed, Feb 05, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.006.0016.00

AM: Good run w. Nick A. Legs felt totally loaded from lifting a little heavier yesterday. Definitely felt like I was dragging along to keep up with him

PM: Got my skin on up to the top of San Fran. Strange conditons again, total white out towards the top. I was very thankful for deciding to upgrade my headlamp otherwise I might have ended up descending the wrong end of the moutain!

 

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
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Thu, Feb 06, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.006.0016.00

AM: Urban trail to ft tuthill. 

PM: Bowl side to the top. White out, thick fog again. I could barely find my way up the right trails and coming down was even more intersting but still a really good effort on the mountain. 

PT: Hip tx w. AJ and laser + PT ex. for right foot and lower leg. Still amazed how one hit from a mountain biker can leave me with so much damage control between my foot and hip...but thankful to be healing gradually. 

Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50Weight: 0.00
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Fri, Feb 07, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

AM: Easy w. Sara and Ryan on Woody Mtn. Tired but always feels better to have company when the miles don't click off quickly. 

PM: Off to get some recovery, watch my nieces bball game and get my skis waxed. 

PT: w. AJ cont. hip and foot + ex

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments(4)
Sat, Feb 08, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.000.000.000.000.0014.00

AM: LR w. Lauren, Steph, Sara and the Oiselle ladies. Out and back on a dirt road. Beautiful sunny day to put in some miles with friends with snow covered peaks in the backdrop 

PM: off

PT: laser

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
75.000.000.000.0026.00101.00
Night Sleep Time: 52.50Nap Time: 0.00Total Sleep Time: 52.50Weight: 0.00
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