Week 7: Feb. 12-18

Monday:

  • Lil ⬆️ (1,372′)
  • Thompson’s Treadmill
  • AO2.5
  • 9:49am
  • Flat-climb-flat, time to work on strength
  • 8mi, 1:03:06 (7:53)
  • 1,372′
  • Hip/Glute
  • Hip/Glute (make-up for last 2/9)

Tuesday:

  • City Music
  • Town
  • AOV3
  • 10:22am
  • Cold, 6x uphills
  • 8mi, 56:04 (7:00)
  • 538′
  • Rehab, THA
  • Nordic Ski: 6.8mi, 1:10:18, 5.9mph, 137 HR

Wednesday (L – Doomslayer):

  • Doomslayer: Rolling Rollers
  • Michigan/Saugany Loop from Maple Grove
  • AOV3
  • 11:26am
  • Wore shorts, rollers, 41F, moved decently, post-work, 150 HR
  • 19mi, 2:07:48 (6:43)
  • 1,480′
  • Hip/Glute

Thursday:

  • Warren Dunes Roads
  • Rainy Recovery
  • AOV3
  • 11:49am
  • Flat and rainy recovery, 6x strides
  • 8mi, 1:03:00 (7:52)
  • 528′
  • Rehab, YB7
  • Indoor Bike: 21:02, 121 HR

Friday (T – Broken Promises):

  • Broken Promises: Up n Flat (Chuckanut Prep.)…1,189′
  • LaPorte YMCA Treadmill
  • AO2.5
  • 8:30am
  • Slept in truck last night, felt ok, work @11mph on the flats and 7mph on climbs, Chuckanut prep., 162 HR
  • WU: 1.5mi, 11:15 (7:30), T: 6mi, 40:30 (6:45), CD: 1.5mi, 11:15 (7:30)…= 9mi
  • 1,189′

Saturday:

  • Chill
  • Roads and Spicer
  • ALP3
  • 8:52am
  • Super chill, 6x downhills
  • 9mi, 1:13:17 (8:08)
  • 591′
  • Rehab, THA
  • Indoor Bike: 23:02, 125 HR
  • Hip/Glute (make-up for 2/16)

Sunday (M – Medium Long Run):

  • Ice Sk8
  • Town Loop
  • AOV3
  • 8:38am
  • Solid run, smooth, ice everywhere
  • 13mi, 1:32:24 (7:06)
  • 732′

Totals:

  • Run Miles = 74mi
  • Run Time = 8h58m
  • Run Vert. = 6,429′
  • XT Time = 1h54m22s

Notes:

  • Finally, I’m back to a decent weekly mileage total. My Long Efforts are rising and feeling good every time. Can’t wait to get back on the trails. This next week will be a down week with emphasis on climbing. Onwards.

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