Weights - bicep / tricep / forearm

33 min shooting around and game with gabriel @ 55% max hr

16 min shooting around while gabriel at practice @ 55% max hr

21 min | 2x160 meters in (29,25) w 3 min sprinter jog + sprinter jog rest of time | avg 58% max hr

Weights - legs

Start and finish at Towee Creek.  Had to merge first 11.12 miles from garmin watch (died) and remaining recorded on gaia gps (3.22 miles).  Not sure why it adds 1 mile when i merge them but it should be 14.33 bit 15.39.  

Absolutely epic route.  Seeing the narrows on the hiawassee river was jaw dropping.  

Intentionally kept this butt slow @ 55% avg hr (this was avg for first 11.12 miles before watch died and last 3.22 was in the same vein) and other than stops for pictures, climbing over trees and crossing hiawassee I "ran" the entire way intentionally mostly at sprinter jog to keep HR down.   Came in unintentionally fasted from 8pm previous night and drank water (500ml) during run.  

4:23:46 min "running" time 
29:27 downtime taking pictures/video, pee breaks and crossing hiawassee jumping from rock to rock by foot (stopped watch).  
Total Time - 4:53:19

Avg roughly 175 watts 

Segments : 
1) First 6ish miles where on cherokee course (benton mackaye trail).  

2) Ran about 2ish miles on John Muir Trail before crossing hiawassee river by foot.

3) Last 6ish miles where mostly on train track until I got Appalachia Powerhouse and crossed the bridge and then finished on the road.  

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Ryan Courtoy

EPIC Towee Creek Loop - 14.33 NOT 15.39 miles

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Weights - bicep / tricep / forearm

33 min shooting around and game with gabriel @ 55% max hr

16 min shooting around while gabriel at practice @ 55% max hr

21 min | 2x160 meters in (29,25) w 3 min sprinter jog + sprinter jog rest of time | avg 58% max hr

Weights - legs

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