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Red Rock Canyon

4.00 miles, 47.39 minutes, 11:53 average.

How the run felt: Very warm out today and I ran the entirety of this course with the exception of the steps on the Quarry trail. That first mile up Contemplative Trail is tough. Splits were as follows 13:58, 12:24, 11:24, 9:48.

Effort rating: Using the newer Borg scale of RPE (ratings 0-10+), this run was a 6(moderate).

Enjoyment rating: I’m enjoying my Thursday trail runs. Nice to get some vertical in and get the granny gear going.

Early morning body weight: 135.5

Bedtime and hours of sleep: 11:00 pm and interrupted sleep after 5am, dozed off and on until 7:45. Probably 7.5 hours.

7.00 miles, 74:44 minutes, 10:40 average.

How the run felt: Just took it slow to get the miles done. It was nice and warm out.

Effort rating: Using the newer Borg scale of RPE (ratings 0-10+), this run was a 5(moderate).

Enjoyment rating: Not bad! Didn’t put myself into oxygen debt and just tried to take it easy. Ended up running through a construction zone around mile 3 and couldn’t get back through on the return so had to run through the neighborhood to get back to the Greenway.

Early morning body weight/bf%: Don’t remember.

Bedtime and hours of sleep: 11:30 pm and interrupted sleep. Up early at 5. Maybe 5 hours at best.

4.00 miles, 42:48 minutes, 10:43 average.

How the run felt: I was tired. Legs were tired. These shake out runs are challenging due to fatigue from Sunday’s long run. Might not help that I had 3 glasses of wine last night.

Effort rating: Using the newer Borg scale of RPE (ratings 0-10+), this run was a 5(moderate).

Enjoyment rating: Blah. Weather was nice at least.

Early morning body weight/bf%: 136.8, 28.3

Bedtime and hours of sleep: 8:45pm, 10 hours. No joke.

9.46 miles, 2:22:47 minutes roundtrip, 1:18:08 to NoName, 15:06 average.

How the run felt: Hard. Ice. NoName. Sucked. Down fine.

Effort rating: Using the newer Borg scale of RPE (ratings 0-10+), this run was a 8(moderate).

Enjoyment rating: Whew. Snow, fog, graupel, rain. Sucky. But hung out with the fast old men.

Early morning body weight/bf%: 137.8 29.ugh

Bedtime and hours of sleep: 10:30pm, 7.5 hours

Ute Valley Park

4.0 miles, 46:07 minutes, 11:32 average.

How the run felt: Perfect. Ran everything but the steep hill. Enjoyed just thinking about where to put my feet for a while. Left knee kinda twingy on stepups.

Effort rating: Using the newer Borg scale of RPE (ratings 0-10+), this run was a 4(moderate).

Enjoyment rating: Ah, beautiful trail. Such a pleasure.

Early morning body weight/bf%: 136.0, 27.0 post run

Bedtime and hours of sleep: 10:30pm, 7.5 hours

Treadmill

7.0 miles, 70ish minutes, speeds ranging between 5.5 and 7.0.

How the run felt: Amazing I can now not only do 7 miles but mentally handle 7 on a treadmill. I felt alright except I had some chafing on my inner right thigh thanks to wearing shorts.

Effort rating: Using the newer Borg scale of RPE (ratings 0-10+), this run was a 5(moderate).

Enjoyment rating: Treadmill is never enjoyable. But it wasn’t horrible either.

Early morning body weight/bf%: 136.6, 28.5

Bedtime and hours of sleep: 10:30pm, 7.5 hours

4.0 miles, 41:29, 10:20 average

How the run felt: Warm. Slow. Tired.

Effort rating: Using the newer Borg scale of RPE (ratings 0-10+), this run was a 3(moderate/hard).

Enjoyment rating: Meh.

Early morning body weight/bf%: 136.2, 28.9

Bedtime and hours of sleep: 11:30pm, 6.5 hours

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