This used to be the annual allowance per man for lighthouses on the outer banks of North Carolina.
Training:
1 hour 40 min run/walk (only walked a few times, spent 20 min on some technical trails and used that time to run hard and work on my uphill and downhill running)
70 min walk
10 x 10 dh pullups (active stretch and mobility work on my legs in between sets)
Notes:
Felt good about the run. Took it easy because I did not want to overdue or over stress my foot. Spent the 20 minutes running hard on uphill and downhill trails. Very technical work with lots of roots, trees and brush. Did some hill repeats at the end on a very steep hill where I worked on my bounding uphill. Here is an interesting quote about the importance of mental training as well as physical:
"All the physical training in the world won't help at all if you can't deal with psychological challenges such as fear and various forms of suffering." Mark Twight
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