Week 34: Aug. 20-26

Monday (H – RAGE):

  • Zooming Rage
  • Bendix Woods
  • NBM
  • 11:05am
  • 3x Hill Cycle hard, 5:58 + 5:45 + 5:03
  • WU: 0.5mi, 4:33 (9:00)
  • H: 2.7mi, 16:58 (6:09)
  • CD: 0.5mi, 3:53 (7:40)
  • 449′
  • H/G
  • (Rehab)

Tuesday:

  • Wet Roads
  • 1000N Block +
  • AOV3, BF
  • 8:03am
  • sluggish, trotted easy
  • 5mi, 37:32 (7:30)
  • 6x30sec strides
  • 266′
  • Bike: 17mi, 51:52, 19.7mph

Wednesday (L – DELUSION):

  • Long Run w/Jake
  • Bendix Woods
  • ALP3
  • 11:20am
  • rolling the trails w/Jake, so fun!
  • 14mi, 1:47:12 (7:39)
  • 1,637′

Thursday:

  • Feeling Bouncy and Carbed-Up 🍕🍺
  • Spicer Lake
  • ALP3
  • 9:30am
  • bouncy and hydrated from beers w/Jake
  • 5mi, 38:21 (7:39)
  • 4x30sec strides
  • 299′
  • Rehab
  • Bike: 15.2mi, 46:06, 19.8mph

Friday (V – DISTORTER):

  • Monoghetti Cruiser
  • Olive Track
  • AOV3, AGDD4, BF
  • 8:37am
  • moved decently, some bounce in my step
  • WU: 0.5mi, 4:06 (8:06)
  • V: 3.6mi, 19:54 (5:27)
  • CD: 0.4mi, 4:18 (8:40)

Saturday:

  • Clearing Brainspace
  • Hudson/Walker
  • AO2.5
  • 7:24pm
  • apathetic and angry
  • 5mi, 36:05 (7:12)
  • 6x30sec strides
  • 246′

Sunday (M – Medium Long Run):

  • Rhythm Hill Cycles
  • Bendix Woods
  • ALP3
  • 10:09am
  • found a rhythm, humid!
  • 8mi, 59:27 (7:26)
  • 1,147′

Totals:

  • Run Miles = 47.5mi
  • Run Time = 5h49m
  • Run Vert. = 4,275′
  • XT Time = 1h37m58s

Notes:

  • Stepped down the volume this week. Been monitoring my left shin, but it’s always been a process. Getting amped up for more training but trusting the process. Time to step it up these next two weeks before North Face. I’ll be slightly undertrained but fit, no less. Onwards.

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