Week 33: Aug. 13-19

Monday (H – ANGER):

  • 12x1min – Timothy Rd.
  • Timothy Rd.
  • AO2.5
  • 9:50am
  • rusty, 12x1min
  • WU: 1mi, 7:41 (7:39)
  • H: 4.6mi, 32:25 (7:02)
  • CD: 0.9mi, 7:53 (7:53)
  • 427′
  • H/G
  • (H/G)
  • (Bike: 30.7mi, 1:38:50, 18.7mph)

Tuesday:

  • Jog to Spicer
  • Spicer Lake
  • BP, BF
  • 8:55am
  • felt bouncy, encouraged
  • 7mi, 51:21 (7:20)
  • 381′
  • 4x30sec strides
  • Rehab, THA
  • Bike: 10.2mi, 30:30, 20.1mph

Wednesday (L – CLOSURE):

  • Progressive 16x Hill Cycle
  • Bendix Woods
  • ALP3
  • 10:40am
  • dew point was killer, tired legs but felt decent
  • 15mi, 1:55:05 (7:40)
  • 2,575′
  • H/G

Thursday:

  • Spicer before Signing a Lease in the ADKs
  • Spicer and Back
  • BP, BF
  • 8:40am
  • tired but came alive
  • 7mi, 53:56 (7:41)
  • 6x30sec strides
  • 325′
  • Bike: 13.6mi, 42:16, 19.3mph

Friday (T – YOGI BOREALIS):

  • Double Tempo Part Uno + Dos
  • Thompson’s Treadmill
  • AO2.5
  • 8:51am
  • crisp and smooth, bouncy
  • WU: 1mi, 7:30 (7:30)
  • T1: 2.5mi, 14:10 (5:40)
  • rec.: 0.6mi, 5:00 (8:20)
  • T2: 2.5mi, 13:43 (5:29)
  • CD: 1mi, 7:30 (7:30)
  • H/G
  • (Rehab)

Saturday:

  • Halfway Asleep but Laser-Focused
  • Town and Back
  • AOV3
  • 7:18pm
  • tired, 12h work shift earlier
  • 7mi, 54:11 (7:41)
  • 6x30sec strides
  • 259′

Sunday (M – Medium Long Run):

  • Water Tower Jog
  • Water Tower Run
  • AOV3
  • 7:43pm
  • felt strong, after 9.5h of work
  • 11mi, 1:16:06 (6:55)
  • 548′

Totals:

  • Run Miles = 63.3mi
  • Run Time = 7h45m
  • Run Vert. = 4,797′
  • XT Time = 3h21m37s

Notes:

  • Solid week. Worked a lot of hours but found a way to fit in my training. Time to focus a little harder and build on what I’m creating. I’m feeling very competitive and I’m coming to cut out some hearts at North Face…plain and simple. Onwards.

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