Week 3: Jan. 15-21

Monday (H – Anger):

  • Hill Reps on Timothy
  • Timothy Rd.
  • AOV3
  • 10:52am
  • Slick/snowy roads = poor traction, 14x1min Hill Reps w/jog-downs, paces = 6:22, 5:44, 5:50, 5:53, 5:51, 6:01, 5:34, 5:44, 5:40, 5:56, 6:10, 5:39, 5:47, 5:32, 156 HR
  • WU: 1mi, 8:04 (8:00), H: 5mi, 35:47 (7:09), CD: 1mi, 7:58 (7:56)…= 7mi
  • 712′
  • Hip/Glute

Tuesday:

  • Powder!
  • Bendix Woods
  • ALP3
  • 10:33am
  • -6F wind, powdery snow, 6x uphills
  • 7mi, 1:05:09 (9:18)
  • 951′
  • Rehab, THA
  • Nordic Ski: 4.1mi, 50:21, 5mph, 132 HR

Wednesday (L – Closure):

  • Closure: Infusco Loop
  • Loop from Infusco thru New Troy and Beyond
  • AOV3
  • 10:58am
  • Traction was hit or miss, Clif Shot @11.5mi, progressed the pace/effort, 151 HR
  • 15mi, 1:46:18 (7:05)
  • 1,064′
  • Hip/Glute

Thursday:

  • Deer Trax
  • Bendix Woods
  • ALP3
  • 10:20am
  • Feeling fit, 6x strides
  • 7mi, 1:01:08 (8:44)
  • 816′
  • Rehab, YB7
  • Indoor Bike: 23:01, 124 HR

Friday (T – Yogi Borealis):

  • Double Tempo
  • LaPorte YMCA Treadmill
  • AO2.5
  • 9:57am
  • 10.8mph / 6mph / 10.9mph, 163 / 169 HR
  • WU: 1mi, 8:00 (8:00), T: 2.5mi, 13:49 (5:32) + 2.5mi, 13:43 (5:29), CD: 1mi, 8:00 (8:00)…= 7mi
  • 0′
  • Hip/Glute

Saturday:

  • Frozen Warren b4 Work
  • Warren Dunes
  • ALP3
  • 9:42am
  • Snow-packed trails = climbs made a little easier, awesome weather, 6x downhills
  • 7mi, 1:00:45 (8:40)
  • 1,289′
  • Rehab, THA
  • Indoor Bike: 24:00, 133 HR

Sunday (M – Medium Long Run):

  • Hazy Pot Creek w/Sid
  • Potato Creek
  • ALP3
  • 8:21am
  • Hazy, w/Sid, moved well
  • 11mi, 1:27:45 (7:58)
  • 1,155′
  • Hip/Glute

Totals:

  • Run Miles = 61mi
  • Run Time = 7h56m
  • Run Vert. = 5,984′
  • XT Time = 1h37m22s

Notes:

  • Week 3 was a great fitness-tester. I nailed the road Long Run and my threshold on Friday felt better than it did in Week 1. I’m feeling really fit right now. Couple more sessions of quick hills and track work before GVSU 5k. Time to get comfortable with being uncomfortable, however, this next week will be a decrease in mileage. Onwards, yo.