Week 8: Feb. 19-25

Monday:

  • Easy Up: 1,372′
  • Thompson’s Treadmill
  • AO2.5
  • 11:33am
  • Easy climbing, energy is solid, 5x uphills
  • 5mi, 40:49 (8:10)
  • 1,372′
  • Hip/Glute
  • Hip/Glute (make-up for last 2/18)

Tuesday:

  • Flood
  • 1000N Block + Add-On
  • AOV3
  • 10:37am
  • Flood, snow is gone, 60F and humid, 5x strides
  • 5mi, 36:19 (7:15)
  • 463′
  • Rehab, YB7
  • Indoor Bike: 30:01, 125 HR

Wednesday (L – Brother Benjamin):

  • Bro Ben: Climbing Strong in Hardwoods
  • Bendix Woods
  • SS4
  • 12:36pm
  • Strong climbs in mud, Hardwoods Cycle x15, solid work
  • 14mi, 1:47:15 (7:39)
  • 2,536′
  • Hip/Glute

Thursday (L – Brother Hezekiah):

  • Bro Zeke: Back 2 Back
  • Bendix Woods
  • AS3
  • 1:36pm
  • Another strong climbing day, Carlisle linked w/Hardwoods
  • 14mi, 1:50:06 (7:52)
  • 2,409′
  • Rehab, THA
  • Indoor Bike: 20:01, 126 HR

Friday:

  • Bloodflow
  • Rickerman, Buffalo, Cleveland
  • AOV3
  • 8:17am
  • Wet, bloodflow, easy, 5x downhills
  • 5mi, 39:25 (7:52)
  • 427′
  • Hip/Glute

Saturday (V – Dystopia):

  • Dystopia: 1/2 Time Fartlek
  • Olive Track and Bourissa
  • NBM, AGDD4
  • 8:08am
  • Fit!, improving, paces = 5:38, 8:23, 5:27, 8:10, 5:31, 8:05, 4:59, 7:54, 5:05, 7:41, 4:57, 8:30, 158 HR
  • WU: 0.5mi, 4:09 (8:14), V: 5.1mi, 31:32 (6:05), CD: 0.5mi, 4:14 (8:23)…= 6.1mi
  • 164′
  • Rehab, YB7
  • Indoor Bike: 22:01, 124 HR

Sunday:

  • Front Yard
  • Spicer Lake
  • AS3
  • 9:17am
  • Muddy, took it easy, end of down week, speed climbs and descents tomorrow
  • 6mi, 48:25 (8:03)
  • 420′
  • Hip/Glute

Totals:

  • Run Miles = 55.2mi
  • Run Time = 7h2m
  • Run Vert. = 7,789′
  • XT Time = 1h12m3s

Notes:

  • Down week was solid. Both Long Runs were solid with climbing at a decent pace. My speed session on Saturday was gold. Ready for two hard weeks before Chuckanut week. Onwards, baby.

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