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  1. RUN
    good Fred Pt Road 4 mi

    Pacing McKay

  2. RUN
    good Fred Pt and Airport 10.2 mi 01:42 10:00 pace

    Lsd emphasis on s...beautiful day. Knees are popping

  3. RUN
    good Sushi run 5.7 mi 00:50 08:46 pace

    While XC kids sold sushi the coaches ran in the sun. Two loops became one though as both motors sputtered...

  4. RUN
    good Fred Pt, Raven, Treadmill 8.5 mi

    Morning run with team plus a Raven hill then 6 more on tread with DB

  5. VELO
    good Morning spin and brick 18 mi 01:08 15.9mph pace

    One hour spin and a 1 mile run brick to follow

  6. VELO
    good To Banana Pt Solo 62 mi 04:01 15.4mph pace

    Dragged in the last 20. Road the chip seal out past new ferry and it was ok. Overcast and cool.

  7. RUN
    good Twin Creeks 3.9 mi 00:35 08:58 pace

    Top down 2 then back with part of team. Good optional day with 7 runners

  8. RUN
    good Partial course exploration 2.6 mi 00:24 09:13 pace

    One plus loop and up Rr

  9. RUN
    good Ballard Discovery Park 5.6 mi 00:52 09:17 pace

    With Soren. Tight hamstrings but a beautiful hot day in Seattle.

  10. RUN
    good Ben Blackgoat 7.03 mi 00:59 08:27 pace

    Running up the Perseverance River was fantastic. DRob, Ian, Merry, knee was a little unstable so I took it easy on the down but really happy no damage or pain resulted.

  11. VELO
    good Fjordome 15 mi 00:53 17.0mph pace

    30 min warmup then 20 min of 1 minute intervals...heart rate up and shirt destroyed.

  12. RUN
    good PM push 4 mi 00:40 10:00 pace

    20 min stair running, 20 min treadmill with quarter mile intervals. Some rear knee pain in right knee when over 2% incline.

  13. VELO
    good Fjordome 15.5 mi 01:00 15.5mph pace

    Let the day begin....

  14. FIT
    good Afternoon 4 mi 00:40 10:00 pace

    With some core and shoulder stretching

  15. VELO
    good Fjordome 19 mi 01:08 16.8mph pace

    Mid morning lifecycle out of the rain

  16. VELO
    good Blind Rapids to New Ferry 20 mi 01:11 16.9mph pace

    Nice day, rain on the way. Old Blue and an audiobook.

  17. VELO
    good Juneau ride 57 mi 03:25 16.7mph pace

    Hour with Soren and then the rest with Scott and Steve. Beautiful day. It felt like a training day with the accelerations and hills.

  18. RUN
    injured Whitehorse 3.2 mi

    Rough on the knees. Surgery this coming week on shoulder...may just have them Steve Austin all the dang joints the way I'm feeling.

    • Jim U.

      They can rebuild you, make you better than you were. Better, stronger, faster.

      about 1 month ago Like

    • Jim

      Dude, you were in Whitehorse? So was I! And BTW, the 20 hour store is open 9:00 AM to 11:00 PM on Sunday. Had to run 10 miles with no nutrition save the ribs from the night before.

      about 1 month ago Like

  19. VELO
    good Ballard Lifecycle 8 mi 00:30 16.0mph pace

    Still rehabbing..,