9/13/11 - Ran my typical 6 mile loop in 41:18 and then did a 1.5 mile cooldown.
9/14.11 - Cove run. Hotel and Buck (24 minutes), then down Hi Dee Ho for 6.2 miles.
9/16/11 - Track workout IV - Did my usual 3 mile trail warm-up then did a few 100s of butt kicks and knee lifts. 6 x 400m with 1:30 RI (1:17, 1:19, 1:20, 1:21, 1:30, 1:20) then rest for 2:30 and do 6 x 400m (1:19, 1:16, 1:24, 1:24, 1:24, 1:22) with 1:30 RI. Things were going smoothly until the PH PE class came out to the track on my last 4 laps. I had to run in between a lot of walkers which added some time and distance to each lap. First track workout that felt OK. 9.2 miles.
9/17/11 - Biked 8 miles at Explore Park doing trail maintenance.
9/18/11 - 17.75 road run. Did my Lewis Gale loop then and out and back on the greenway in 7:20 pace and 143 HR average.
40.75 miles running and 8 mtn biking.
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