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Training Log Archive: DWildfogel

In the 1 days ending Sep 15, 2023:

activity # timemileskm+m
  Running1 45:44 3.15(14:31) 5.07(9:01) 154
  Total1 45:44 3.15(14:31) 5.07(9:01) 154

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Fr

Friday Sep 15, 2023 #

12 PM

Running (Hill run) 34:17 [4] 2.53 mi (13:33 / mi) +154m 11:24 / mi
ahr:139 max:163 shoes: Salomon XA Pro

Bon Tempe, Pilot Knob.

622 warm up around E tip of Bon Tempe Lake (to the bench).

Pilot Knob Run in 2755: From W edge of bridge near parking, W side of Lake Lag, up to E end of Pilot Knob Trail, then to top. Kept running all the way to the junction with the spur trail to the top, power walked the last trail.

Seven secs slower than the second fastest (5-3-22) but 1:39 slower that the fastest (5-31-22).

232 top
20 path junction
116 fork
214 bridge
218 bridge
516 bridge
33 junction with Lakeview fire road
531 start of Pilot Knob Trail (4-29-22 442*; 9-17-21 539; 1-18-22 536)
510 Pushed myself up to junction with final spur and didn't ever walk (9-17-21 530; 1-18-22 522)
245 top (boulder). Walked the whole way (thinking it was the first time I did that, but I'd done it each of the last two times). 2 secs off PB.


[Hill Run]

Running warm up/down 11:27 [2] 0.62 mi (18:28 / mi)
ahr:170 max:186 shoes: Salomon XA Pro

Long cool down getting back from the top of Pilot Knob.

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