Week 3: Jan. 14-20

Monday (H – ANGER):

  • Hurricane Mtn. Ln. Intervals
  • Hurricane Mtn. Ln.
  • 3:13pm
  • AS3
  • WU: 0.5mi, 4:15 (8:21)
  • H: 5.3mi, 45:37 (8:30)
  • CD: 0.5mi, 3:44 (7:20)
  • Total: 6.3mi
  • 1,391′
  • 2min reps UP + DOWN, footing was sketchy
  • SAM 1

Tuesday:

  • Flattest Run Possible
  • Cutting Rd.
  • 11:27am
  • AOV3
  • 7mi, 49:12 (7:01)
  • 755′
  • New roads, crisp
  • 4x30sec strides
  • CORE 1
  • XT – Nordic: 4.6mi, 48:24

Wednesday (L – CLOSURE):

  • Whiteface Toll Booth Long Run
  • Whiteface Toll Booth
  • 12:19pm
  • AS3
  • 15mi, 1:48:35 (7:14)
  • 1,862′
  • Strong legs today!, windy
  • SAM 2

Thursday:

  • Session 3. Hulls Falls Easy.
  • Hulls Falls Rd.
  • 6:13pm
  • AOV3
  • 7mi, 52:18 (7:28)
  • 699′
  • Quiet roads, cold!
  • CORE 2
  • XT – Indoor Bike: 46:45

Friday (T – BROKEN PROMISES):

  • Cruise Intervals @5:30 – 5:00/mi
  • Lake Placid Treadmill
  • 5:50pm
  • AO2.5
  • WU: 1mi, 7:30 (7:30)
  • T: 5.2mi, 29:55 (5:45)
  • CD: 1mi, 7:30 (7:30)
  • Total: 7.2mi
  • CI’s x5, smooth and sweaty
  • SAM 3

Saturday:

  • -3F, Before the Avalanche
  • Roscoe + Town Loop
  • 5:24pm
  • AOV3
  • 7mi, 52:08 (7:26)
  • 745′
  • -3F and poor traction
  • CORE 3
  • XT – Snowshoe: 20:06

Sunday (M – Medium Long Run):

  • Lone Wolf
  • Carlott + Goff
  • 6:17pm
  • ALP3
  • 11mi, 1:24:58 (7:43)
  • 1,978′
  • Icy roads, -2F and lots of snow, hills
  • 4x30sec strides

 

Totals:

  • Run Miles = 61.7mi
  • Run Time = 7h36m
  • Run Vertical = 7,635′
  • XT Time = 1h55m

Notes:

  • Solid week. Lot of good strength-building. Onwards to a new week.