Alicia Shay

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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
Thu, Mar 27, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.000.000.000.006.0020.00

AM: Elden hill climb w. Krar and some other guy visiting town. A nice fresh layer of snow on the ground but still runable. 

PM: mountain w. Krar and Noah. A little dusting of snow, incredible sunset and had a great meal together after...pretty perect evening in my opinion!

PT: knee, hamstring

 

Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50Weight: 0.00
Comments(8)
Wed, Mar 26, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

Same as yesterday

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
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Tue, Mar 25, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

AM: easy recovery

PM: ditto

Strength: full routine

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Mon, Mar 24, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.000.000.000.000.0016.00

AM: Great quicker run w. Vargo. Third day in a row and I was a little worried I wouldnt' be able to hang with him but it ended up being perfect. Set out to hit 20 miles but decided to stop a little short. Still a solid 2 days. Calf better, knee on the mend. 

PM: tempted to ski but decided to just do a little rehab instead. 

PT: knee, calf

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments(7)
Sun, Mar 23, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
21.000.000.000.000.0021.00

AM: LR w. Tinder and Vargo on pretty technical, rocky and hilly trails. Up and down, up and down the mountan. 'Only' 21 miles but a mechanically hard 21. Felt slightly uncomfortably in terms of effort  most of the run wich was good. I need those types of runs that are a little out of my comfort zone. Foot held well and just narrow down to a super sore calf. Pretty remarkably considering last week at this time I could only handle a 20 min walk. I guess I will see how tomorrow shakes out. 

PM: off!

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
75.000.000.000.006.0081.00
Night Sleep Time: 29.50Nap Time: 0.00Total Sleep Time: 29.50Weight: 0.00
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