Week 39: Sep. 24-30

Monday (H – ANGER):

  • 10x1min Uphills on Timothy
  • Timothy Rd.
  • AO2.5
  • 10:16am
  • springy and strong, 10x Timothy
  • WU: 1mi, 7:23 (7:22)
  • H: 3.9mi, 26:16 (6:43)
  • CD: 0.9mi, 7:18 (7:18)
  • 400′
  • (Bike: 15.5mi, 48:50, 19.1mph)

Tuesday:

  • Muddy Recovery Jog at Bendix
  • Bendix Woods
  • ALP3
  • 9:20am
  • muddy/humid
  • 6mi, 48:40 (8:06)
  • 4x30sec strides
  • 535′
  • Bike: 15.4mi, 45:42, 20.2mph

Wednesday (L – DOOMSLAYER):

  • Windy Long Run w/Surges
  • Town and Hudson Lake
  • AO2.5
  • 11:02am
  • felt so strong, did DOOMSLAYER instead of CLOSURE
  • 14mi, 1:27:55 (6:17)
  • 883′

Thursday:

  • Grand Mere Dirt Roads and Thornton
  • Grand Mere + Thornton
  • AOV3
  • 9:50am
  • nice and easy jog
  • 6mi, 44:xx (7:20)
  • 6x30sec strides
  • 318′
  • Bike: 13.4mi, 40:xx, 20mph

Friday (T – YOGI BOREALIS):

  • Double Tempo Part 1 and 2
  • Thompson’s Treadmill
  • AO2.5
  • 9:02am
  • so easy and smooth!
  • WU: 1mi, 7:30 (7:30)
  • T1: 2mi, 11:06 (5:33)
  • rec.: 0.6mi, 5:00 (8:34)
  • T2: 2mi, 10:54 (5:27)
  • CD: 1mi, 7:30 (7:30)
  • (Bike: 12.1mi, 37:xx, 19.4mph)

Saturday:

  • Easy Run off the Bike from Work
  • New Troy Loop
  • AOV3
  • 7:13pm
  • sensual run in amazing weather
  • 7mi, 49:xx (7:00)
  • 315′
  • Bike: 12.1mi, 36:xx, 19.7mph

Sunday (M – Medium Long Run):

  • Med. Long w/4mi @ Marathon-ish Pace
  • Town Loop
  • AO2.5
  • 7:32am
  • 3up > 4M > 3down, smooth!
  • 10mi, 1:05:xx (6:31)
  • 498′

Totals:

  • Run Miles = 57mi
  • Run Time = 6h30m
  • Run Vert. = 3,104′
  • XT Time = 3h29m

Notes:

  • This was a good week. Getting used to flat roads and moving quickly and comfortably. I love variety! Onwards.