NEFKAONTHERUN.BLOGSPOT.COM

Nefka's training blog

Sunday, July 26, 2015. Wonderland trail gear - FINAL. 3x MJF Mac&Cheese - 407gr (netto 354gr) / 1395kcal. 1x MJF Alfredo Pasta - 143gr (netto 127gr) / 435kcal. 1x MJF Jambalaya - 146gr (netto 127gr) / 450kcal. 1x MJF Red Pesto Pasta - 132gr (netto 113gr) / 405kcal. Total 828gr (netto 721gr) / 2685kcal. MJF Oatmeal - 414gr (in 3 zip locks) / 1500kcal. Beef Jerky (in zip lock) - 181gr / 581kcal. Blue Diamond roasted salted almonds (in zip lock) - 115gr/698kcal. X Larabars (various) - 98gr/400kcal. Tooth br...

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Sunday, July 26, 2015. Wonderland trail gear - FINAL. 3x MJF Mac&Cheese - 407gr (netto 354gr) / 1395kcal. 1x MJF Alfredo Pasta - 143gr (netto 127gr) / 435kcal. 1x MJF Jambalaya - 146gr (netto 127gr) / 450kcal. 1x MJF Red Pesto Pasta - 132gr (netto 113gr) / 405kcal. Total 828gr (netto 721gr) / 2685kcal. MJF Oatmeal - 414gr (in 3 zip locks) / 1500kcal. Beef Jerky (in zip lock) - 181gr / 581kcal. Blue Diamond roasted salted almonds (in zip lock) - 115gr/698kcal. X Larabars (various) - 98gr/400kcal. Tooth br...

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Nefka's training blog | nefkaontherun.blogspot.com Reviews

https://nefkaontherun.blogspot.com

Sunday, July 26, 2015. Wonderland trail gear - FINAL. 3x MJF Mac&Cheese - 407gr (netto 354gr) / 1395kcal. 1x MJF Alfredo Pasta - 143gr (netto 127gr) / 435kcal. 1x MJF Jambalaya - 146gr (netto 127gr) / 450kcal. 1x MJF Red Pesto Pasta - 132gr (netto 113gr) / 405kcal. Total 828gr (netto 721gr) / 2685kcal. MJF Oatmeal - 414gr (in 3 zip locks) / 1500kcal. Beef Jerky (in zip lock) - 181gr / 581kcal. Blue Diamond roasted salted almonds (in zip lock) - 115gr/698kcal. X Larabars (various) - 98gr/400kcal. Tooth br...

INTERNAL PAGES

nefkaontherun.blogspot.com

1

Nefka's training blog: Climbing

http://www.nefkaontherun.blogspot.com/2015/01/climbing.html

Saturday, January 3, 2015. Put up my climbing schedule, now need to figure out how to fit it into my running schedule (and yes, there's also that work thing I need to do 40hrs/week). This is just for my own information, to have access from everywhere (e.g. from gym). Day 1: Campus core. Pinches workout – move up 4 pinches 3 times, repeat 5 times. Legs up 90% x 30. Push ups 3 x 15. Lower back weighted pull ups 15 x 3 –weight TBD. Day 2: Power core:. 3x (5xOne arm pulls ups on rings – each arm).

2

Nefka's training blog: July 2015

http://www.nefkaontherun.blogspot.com/2015_07_01_archive.html

Sunday, July 26, 2015. Wonderland trail gear - FINAL. 3x MJF Mac&Cheese - 407gr (netto 354gr) / 1395kcal. 1x MJF Alfredo Pasta - 143gr (netto 127gr) / 435kcal. 1x MJF Jambalaya - 146gr (netto 127gr) / 450kcal. 1x MJF Red Pesto Pasta - 132gr (netto 113gr) / 405kcal. Total 828gr (netto 721gr) / 2685kcal. MJF Oatmeal - 414gr (in 3 zip locks) / 1500kcal. Beef Jerky (in zip lock) - 181gr / 581kcal. Blue Diamond roasted salted almonds (in zip lock) - 115gr/698kcal. X Larabars (various) - 98gr/400kcal. Tooth br...

3

Nefka's training blog: June 2015

http://www.nefkaontherun.blogspot.com/2015_06_01_archive.html

Wednesday, June 3, 2015. Three days gear and food. Group gear to split:. Bug screen = 362 gr. Stuff sack - 8gr. Bands and clips for tent to bathtub floor attachment - 14gr. Bathtub floor - 130gr. Stakes - 8x6gr = 48gr. Total (no sack) = 571gr. Expandable poles LEKI carbon. Food making and water treatment:. Sawyer squeeze water filter - 85gr. Jetboil (283gr) or MSR Reactor. Matches (storm-proof) or lighter. Fuel two medium jars. Fixed length poles - BD ultra distance. Sleeping pad Nemo short - 296 gr.

4

Nefka's training blog: September 2014

http://www.nefkaontherun.blogspot.com/2014_09_01_archive.html

Monday, September 22, 2014. Wasatch Front 100 mile race report. Training to run 100 miles is like training to get hit by a truck." -Luis Escobar. Starting the race on Friday, September 5th I felt super confident. I decided to start somewhere in the middle of the pack because I was sure that I will have enough time to make my way to the front. "It's a 100 mile race, you'll have plenty of time to make up, remember how you negative split Western States with ease? If I am not lucky with Hardrock or Western, ...

5

Nefka's training blog: Summer plans and little bit of WS frustration ;)

http://www.nefkaontherun.blogspot.com/2015/04/summer-plans-and-little-bit-of-ws.html

Friday, April 3, 2015. Summer plans and little bit of WS frustration ;). Now let's forget about Black Canyon, Gorge, Western States and MUC, because it's all doesn't matter this year (except for my friend Slava running it, and I will be so cheering for him! There is a big news that makes this year different and so exciting. This was a very little snow winter, Washington pass has opened today, and we expect the snow to be gone from the high country as early as May or June! Subscribe to: Post Comments (Ato...

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nefkaontherun.blogspot.com

Nefka's training blog

Sunday, July 26, 2015. Wonderland trail gear - FINAL. 3x MJF Mac&Cheese - 407gr (netto 354gr) / 1395kcal. 1x MJF Alfredo Pasta - 143gr (netto 127gr) / 435kcal. 1x MJF Jambalaya - 146gr (netto 127gr) / 450kcal. 1x MJF Red Pesto Pasta - 132gr (netto 113gr) / 405kcal. Total 828gr (netto 721gr) / 2685kcal. MJF Oatmeal - 414gr (in 3 zip locks) / 1500kcal. Beef Jerky (in zip lock) - 181gr / 581kcal. Blue Diamond roasted salted almonds (in zip lock) - 115gr/698kcal. X Larabars (various) - 98gr/400kcal. Tooth br...

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