Week 5: Jan. 29 – Feb. 4

Monday (H – Mr. Hyde):

  • Mini Chuckanut Simulator
  • Thompson’s Treadmill
  • AO2.5
  • 9:48am
  • Mini Chuckanut simulator, tempo-climb-drop-climb-drop-climb-tempo, 151 HR
  • WU: 1mi, 8:34 (8:34), H: 5mi, 38:02 (7:36), CD: 1mi, 8:34 (8:34)…= 7mi
  • 1,372′
  • Hip/Glute

Tuesday:

  • Birch Tree + Bourissa while Truck is in the Shop
  • Birch Tree + Bourissa + Town
  • AS3
  • 9:38am
  • Truck at Garoutte’s, first time at Birch Tree, sunny + cold, 4x uphills
  • 7mi, 54:01 (7:43)
  • 610′
  • Rehab, THA
  • Indoor Bike: 23:00, 123 HR

Wednesday (L – Penitence):

  • Penitence Part I, II, and III
  • Spicer Lake and back x2
  • BP
  • 9:00am
  • Solid!, 18mph S wind, bouncy
  • Run: 7.5mi, 55:57 (7:27), 28:21 out and 27:39 back (143 HR), Indoor Bike: 58:22, (125 HR), Run: 7.5mi, 51:43 (6:53), 26:40 out and 25:05 back (149 HR)…= 15mi
  • 1,243′
  • Hip/Glute

Thursday:

  • Dad’s Loop + Add-On
  • Bendix Woods
  • AS3
  • 12:41pm
  • Felt peppy again, cold/strong wind!, Dad’s 4.xmi loop in 31:20, 4x strides
  • 7mi, 53:54 (7:42)
  • 994′
  • Rehab, YB7
  • Indoor Bike: 20:01, 124 HR

Friday (T – Retribution):

  • Retribution: Progressive Tempo
  • LaPorte YMCA Treadmill
  • AO2.5
  • 8:09am
  • Strong tempo, 5:40, 5:36, 5:33, 5:30, 5:27, 164 HR
  • WU: 1mi, 7:30 (7:30), T: 5mi, 27:38 (5:32), CD: 1mi, 7:30 (7:30)…= 7mi
  • 0′
  • Hip/Glute

Saturday:

  • Gentle. Ran 5mi w/Dad during his 33-miler!
  • Bendix via Cemetery
  • ALP3
  • 9:01am
  • Partial w/Dad, gentle recovery, 4x downhills
  • 7mi, 59:32 (8:30)
  • 909′
  • Rehab, THA
  • Indoor Bike: 20:01, 124 HR

Sunday (M – Medium Long Run):

  • Medium Long on Hardwoods Loop
  • Bendix via Olive Chapel
  • ALP3
  • 8:54am
  • 5in of snow, strong, Hardwoods x9
  • 11mi, 1:26:34 (7:52)
  • 1,657′
  • Hip/Glute

Totals:

  • Run Miles = 61mi
  • Run Time = 7h39m
  • Run Vert. = 6,785′
  • XT Time = 2h1m24s

Notes:

  • Another week down. Fitness is coming on strong. I feel almost as fit as I did back in the Fall when I was prepping for TNF Cali. Hard to tell. This upcoming Friday is GVSU 5k. I want it to be a fun, no-stress effort, yet hard! Time to move these ultra legs.

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