8/30/11 - Ran my typical 6 mile loop at 41:17 then a 1.5 mile cooldown.
8/31/11 - 7.75 miles at the cove. 4 Gorge, up the 1000ft, and down Hi Dee Ho. Legs started heavy but gradually got better.
9/2/11 - Track Workout II - Did a 3 mile trail warm-up and then a few 100s of butt kicks and knee lifts before starting the workout. 2 x 1200m with 2min RI (4:21 and 4:25) and then 2 x 800m with 2 min RI (2:52 and 2:54). 7.2 miles total.
9/3/11 - 14.25 miles of mtn biking at Dupont State Forest in Hendersonville NC.
9/4/11 - 10 miles of mtn biking at Bent Creek in Asheville NC.
22.45 of running and 24.25 of mtn biking.
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