Week 4: Jan. 22-28

Monday (H – Rage):

  • Mt. Randall Rage
  • Warren Dunes
  • ALP3
  • 10:52am
  • Quad-burner, honest work, windy and overcast on the Dunes, 6x 0.5mi reps on Randall: 6:28/6:10, 6:53/6:00, 6:54/5:48, 150 HR
  • WU: 0.5mi, 3:55 (7:40), H: 3mi, 33:14 (10:56), CD: 0.5mi, 4:10 (8:17)…= 4mi
  • 1,582′
  • Hip/Glute

Tuesday:

  • Easy
  • Bendix Woods
  • ALP3
  • 10:39am
  • Recovery, sluggish legs from Dunes, wet snow, 5x uphills
  • 5mi, 41:43 (8:20)
  • 666′
  • Rehab, YB7
  • Indoor Bike: 22:01, 124 HR

Wednesday (L – Delusion):

  • “U better be willing to give up your life for this, because I am.” -Brady
  • 900N, Spr. Crk., Buffalo, HLR, home
  • AOV3
  • 10:16am
  • Felt great, icy roads, cut pace down, rollers
  • 14mi, 1:36:14 (6:52)
  • 1,112′
  • Hip/Glute

Thursday:

  • Sunny Recovery
  • Warren Dunes
  • AS3
  • 1:01pm
  • After work, sunny, 5x strides
  • 5mi, 39:18 (7:50)
  • 696′
  • Rehab, THA
  • Indoor Bike: 30:00, 130 HR

Friday (V – Distorter):

  • Solo Monoghetti
  • Olive Track and Bourissa
  • AS3, AGDD4
  • 8:00am
  • 12mph wind from S, paces = 5:06/5:53, 4:58/5:50, 5:02/5:51, 5:04/6:02, 5:04/5:53, 5:09/6:12, 5:11/6:01, 5:07/6:26, 4:56/6:17, 5:38/6:00, 5:17/6:02, 5:12/6:13, 5:15/5:52, 5:30/6:00, 171 HR
  • WU: 0.5mi, 4:07 (8:11), V: 3.6mi, 20:02 (5:33), CD: 0.5mi, 4:38 (9:08)…= 4.6mi
  • 158′
  • Hip/Glute

Saturday:

  • New Ridges at Grand Mere
  • Grand Mere
  • ALP3
  • 9:25am
  • New trails from Wishart entrance, good climbs and descents, 5x downhills
  • 5mi, 41:43 (8:20)
  • 827′
  • Rehab, YB7
  • Indoor Bike: 20:01, 129 HR

Sunday (M – Medium Long Run):

  • Easy Eight
  • Dunn/Wintergreen and back
  • AO2.5
  • 9:07am
  • Quicker than normal
  • 8mi, 51:53 (6:29), 26:30 out and 25:28 back
  • 237′
  • Hip/Glute

Totals:

  • Run Miles = 45.6mi
  • Run Time = 5h40m
  • Run Vert. = 5,276′
  • XT Time = 1h12m2s

Notes:

  • Week 4 was a step-down week in terms of volume. It went smoothly. Time to ramp it up and wrap my mind around racing quickly on a track again, with Chuckanut as the ultimate goal. Onwards.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s