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early morning ride:<br>
21 out-back on the roadbike...felt good, even with some #$%#$% climbs.<br>
<gotta love those downhills>
 

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3+ hours on some pretty technical trails at French Creek State Park. DH and I had such a blast (he rode his mtn bike) that we may camp out a few sat nights this summer and play all day sunday in the woods! <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">
 

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A little of everything:<br><br>
Bike to gym<br>
Swim 40 min (2000 yds)<br>
Run 40 min (5 miles)<br>
Bike home<br><br>
Fabulous weather: 73F, low humidity, and light breeze. Feels like the coast of California!
 

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13.8 miles in the Rothrock State forest doing this:<br><br><a href="http://www.nvrun.com/mtb-ruiz.html" target="_blank">http://www.nvrun.com/mtb-ruiz.html</a><br><br>
Here is the elevation map:<br><br><img alt="" src="http://www.nvrun.com/mtb-ruiz-profile.jpg" style="border:0px solid;"><br><br><br>
Lets just say the first portion kicked my butt! I have renewed respect for my husband, who ran this leg of the relay last year and came charging up that first mountain fit to beat the band. Me, I alternately did my slow "I-can-do-this-forever" slow jog with my "omg-how-can-merigayle-walk-this-fast" power hike. <img alt="wink.gif" src="http://files.kickrunners.com/smilies/wink.gif"><br><br>
I came across a pipe that was pouring extremely cold clear spring water out of the side of the mountain, and someone had left a coffee cup hanging there. I was so tempted to drink it, but caution won out. Instead I held my hands under the water until they got numb from the cold.<br><br>
There were so many tempting side trails! Some were labeled and I was surprised to find that many other trails I had done a portion of far far away actually ended up crossing the roads I was on!<br><br>
It was a beautiful day, and I can't wait to get out there again.<br><br>
(I added on the out-and-back to Bear Meadows natural area for an additional 1.4 miles)
 

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power walking is a rare art form <img alt="wink.gif" src="http://files.kickrunners.com/smilies/wink.gif">
 

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3.2 miles in 30:17. Then 10 miles on the bike in 34:08.
 

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Sorry for the late post folks. I was away for the weekend and didn't have Internet connectivity.<br><br><b>Daily Run Report</b><br><br><b>Date:</b> 06/10/2007 <b>Time:</b> 13:15<br><b>Run Type:</b> Just A Run<br><b>Distance:</b> 14.0 miles<br><b>Total time:</b> 02:12:55.2 <b>Average Per Mile:</b> 00:09:06.3<br><b>Course:</b> <a href="http://www.usatf.org/routes/view.asp?rID=124781" target="_blank">Lake To Spring and Back</a><br><b>Max HR (for entire workout):</b> 170<br><b>Average HR:</b> 146<br><b>Shoes:</b> Mizuno Wave Rider 10 - 05/2007 <b>Date Entered Service:</b> 05/08/2007 <b>Ending Mileage:</b> 177.75<br><b>Weather:</b> Partly cloudy, warm, and nice.<br><b>Temperature:</b> 72 <b>Temperature Type:</b> Ambient Air <b>Time:</b> Start<br><b>Temperature:</b> 72 <b>Temperature Type:</b> Ambient Air <b>Time:</b> End<br><b>Dew Point:</b> 53 <b>Time:</b> Start<br><b>Dew Point:</b> 52 <b>Time:</b> End<br><b>Wind speed:</b> 1 <b>Max Gust:</b> 8 <b>Direction:</b> VAR<br><br>
A nice day for a run. Very consistent over the 14 miles.<br><br>
Took every spot of shade I could to my advantage.<br><br>
Spent 1:30 (untimed) at the spring having some water, a gel, and splashing some cold water on my face.<br><br><b>Run Segments<br>
Name Time Distance AvgMile HR AvgHR Total Time</b><br>
7m out 01:04:03.0 7.0 00:09:09.0 135 146 01:04:03.0<br>
7m back 01:03:25.0 7.0 00:09:03.6 144 150 02:07:28.0<br>
Recov-1 00:03:00.1 0.0 00:00:00.0 110 115 02:10:28.1<br>
Recov-2 00:02:27.1 0.0 00:00:00.0 116 108 02:12:55.2
 

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I couldn't get my butt in gear to run outside before it heated up, so I trudged through 8 on the treadmill. I was dragging since I woke up today, for whatever reason my energy level is low. About all I can say about today's run was I got the miles in and I was at the Norfolk Y where you can watch Napoleon Dynamite (cable) on your own personal TV monitor while you slog.
 

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Stationary bike for 15 minutes. Lifted for 40 minutes. Ran for 10. Got kicked out because it was time for the Y to close. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">
 

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i ran the sourdough trail, along with a portion of the st. vrain... here's the <a href="http://www.trailmonkey.com/USpages/colorado/bold_sourdough.JPG" target="_blank">map</a> for sourdough.
 
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