Kendall

Run at work. Tough week with several 1am budgeting sessions. Good to get out.

Hike up to the top of the loop R/T. Great to see fresh snow.

Tempo work:

1.5 mi warm-up, 6 x .5 starting at 10 mph increasing .1 each set (finished last set at 11.1 mph) with .25 rest (jog at 6.5) in between. 1 mile cool down.

Millcreek gate to yurt with group. 8 pm start. Forgot my trail shoes, had to use my indoor trainers with yak tracks--worked fine. 

Tempo on treadmill. 5 middle miles at (7:30, 7:30, 7:15, 7:00, 6:20)

Donut Falls

Alpine Loop--Aspen Grove side. AF canyon closed to avalanche danger.

Tempo run. 1.5 warm-up. 6 x 800 mi repeats starting at 10.1 progressing to 10.5, last 800 at 11 with .2 mile jog at 6.5 in-between. Hard workout. Think I may be getting sick. Ugh.

7 on the JRPT (I spare the details of the multiple stops).

5 on the JRPT--not good.

3 mile shake-out on moab bike path.

Red Hot. Fun to see a lot of friends down in Moab and on the run. Not my best day but a great day nonetheless.

Negro Bill canyon hike.

7 miles spinning at the gym.

5 slowish miles on the treadmill watch Ted rip it up on the GS!

14 miles spinning at the gym. Still feeling lousy but wanting to get the legs moving without jostling the body too much.

JRPT slow miles.

17 spinning at gym.

Alpine Loop 12.2 hike.

Six on the murdock canal. good to be outdoors.

Three terrible miles on the treadmill. Had to abort. Can't kick this thing.

JRP. Much improved today. 

Back-to-back decent runs. Happy day.

Treadmill tempo: 1.5 wu, 4 x 800 (10.1, 10.2, 10.3, 10.5-11.1), .75 mile cd. felt okay despite some coughing fits making those around me uncomfortable.