Training Week in Review
by theorangedog on May.16, 2009, under Speed
Seven days, six workouts.
Sunday - arms weight routine and a 40min interval run - both speed and incline
Monday - 750m swim
Tuesday - spin class
Wednesday - shoulders and back weight routine and a 2 mile fast run (9:15ish min mile)
Thursday - off
Friday - spin class
Saturday - 12 mile mountain bike around Flagstaff, AZ
Flagstaff is set up really well for bikes - which is to say it is a bike friendly town. I think this is in large part due to the centralized nature of the city, and the location and size of the college campus. A bike is probably the most effective way to get around.
There is the Loop Trail and FUTS, and there are active efforts to increase the trails system. Many main roads have bike lanes and there are significant number of bike/walking paths. This is a city that could easily be explored for days. And that doesn’t even get you started on Mt. Eldon.
Below is a screen shot of the random route from earlier today - total elevation gain was just under 1,000ft.
Elevation profile and topomap
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