Week 17: Apr. 23-29

Monday (H – Mr. Hyde):

  • Mr. Hyde Reps via David Roche (145 AVG HR, 1,372′)
  • Thompson’s Treadmill
  • NBM, AO2.5
  • 11:00am
  • Reps at 8% at 8-10mph, strong and easy
  • WU: 2mi, 15:43 (7:51), H: 8mi, 59:23 (7:25), CD: 2mi, 14:57 (7:28)…= 12mi
  • 1,372′

Tuesday:

  • Birds and Raccoons
  • Spicer and back
  • AS3
  • 8:49am
  • Felt solid, energy is good, effort is under control, 4x uphills
  • 10mi, 1:16:51 (7:41)
  • 643′
  • 5Fingers. Big One Tomorrow.
  • Yard
  • VFF
  • 8:05pm
  • Smooth trotting
  • 2mi, 15:17 (7:37)
  • 121′

Wednesday (L – Penitence):

  • Penitence Part I, II, and III
  • Bendix Woods
  • AS3, ALP3
  • 12:13pm
  • Decent, last run part was aborted
  • Run: 13.5mi, 1:44:31 (7:44), Bike: 18mi, 1:02:51. 17.2mph, (132 HR), Run: 4mi, 31:37 (7:54)…= 17.5mi
  • 2,721′

Thursday:

  • Gentle Flow in the Sun
  • Town Loop
  • AO2.5
  • 9:12am
  • Gentle and focused, 4x strides
  • 10mi, 1:09:46 (6:58)
  • 489′
  • Memories
  • NPCC Course/Track
  • NBM
  • 6:51pm
  • Beautiful evening
  • 3.3mi, 26:15 (7:55)
  • 184′

Friday (T – Retribution):

  • Shake-Out b4 Tempo 2nite
  • Spicer and back
  • AS3
  • 7:57am
  • Shake-out, right shin is bothersome
  • 5mi, 38:32 (7:42)
  • 356′
  • Uphill Progressive Tempo (1,676’…154 AVG HR)
  • Thompson’s Treadmill
  • AO2.5
  • 8:13pm
  • Uphill progression @4 – 4.5%, 154 HR
  • WU: 1mi, 7:23 (7:23), T: 7.5mi, 51:52 (6:55)…= 8.5mi
  • 1,676′

Saturday:

  • OFF

Sunday:

  • OFF

Totals:

  • Run Miles = 68.3mi
  • Run Time = 8h32m
  • Run Vert. = 7,559′
  • XT Time = 1h2m51s

Notes:

  • Solid week of training until sharp pain in left foot during my uphill treadmill tempo. I didn’t hesitate to take Saturday and Sunday off. It still hurts. Time will tell. Apathetic. 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