Challenge Everything

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Tuesday - November 13

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Monday - November 12

Run

41m 18s
4.21 miles
09m 49s /Mi

Back to training Going to work on a nice easy base build. Not much intensity but consistency. Did my 4 mile loop at easy pace. Felt good with no knee problems. Going to keep it easy until December them I will start to put in more distance and pace work outs.

Work against a 20 MPH winds

Sport

Stretching
20m

Going to make myself stretch after every run and bike from now on. The pain of a massage to work out the notes is to much and what I can do to prevent that I will.

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Sunday - November 11

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Saturday - November 10

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Friday - November 9

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Thursday - November 8

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Wednesday - November 7

Sport

Massage
1h 00m

Leslie Howe Great strong massage!!!

Finally was able to get the message I have been needing. Deep tissue massage is not for the faint of heart. Pain, sore, relaxed torture. What a difference it made in how my legs feel. She was able to find notes in my calves and IT band and get most of them out. What a great feeling post rub down.