Week 37: Sep. 10-16

Monday:

  • Run off the Bike
  • Spicer Lake
  • ALP3
  • 12:22pm
  • after bike session
  • 5mi, 37:41 (7:31)
  • 315′
  • (Bike: 20.8mi, 1:05:14, 19.2mph)

Tuesday (T – BROKEN PROMISES):

  • 3.5x Cruise Intervals (5:1)
  • Spicer Lake
  • NBM
  • 7:10am
  • light CI’s in perfect temps
  • WU: 1mi, 9:07 (9:11)
  • T: 3.3mi, 20:53 (6:12)
  • CD: 1mi, 8:50 (8:55)
  • 233′

Wednesday:

  • Easy Run off the Bike
  • Spicer Lake
  • ALP3
  • 10:04am
  • run off the bike, perfect weather
  • 3.3mi, 25:18 (7:33)
  • 2x30sec strides
  • 289′
  • (Bike: 16.5mi, 53:21, 18.6mph)

Thursday:

  • Leaving for WI tomorrow ✌🏻
  • Spicer Lake
  • ALP3
  • 9:21am
  • tapering sucks but it’s necessary
  • 4mi, 30:25 (7:35)
  • 2x30sec strides
  • 262′

Friday:

  • Minooka Park Shakeout
  • Minooka Park in WI
  • AS3
  • 3:55pm
  • hot trot on local cross country course
  • 3mi, 22:01 (7:19)
  • 259′

Saturday (R/L – NORTH FACE WI 50K):

  • NORTH FACE 50K (WI)
  • Kettle Moraine State Park
  • AS3
  • 7:00am
  • win, flowed then crashed then rebounded, hot
  • 31.1mi, 3:42:48 (7:09)
  • 3,317′

Sunday:

  • OFF

Totals:

  • Run Miles = 52.3mi
  • Run Time = 6h20m
  • Run Vert. = 4,793′
  • XT Time = 1h58m35s

Notes:

  • Winning feels good. Last race before my move to the ADKs. Life is a roller coaster and I’m thankful. Onwards.

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