Week 4: Jan. 21-27

Monday (H – RAGE):

  • Treadmill Hill Cycle
  • Keene Valley Treadmill
  • 4:35pm
  • AO2.5
  • WU: 0.5mi, 3:45 (7:30)
  • H: 6mi, 36:52 (6:09)
  • CD: 0.5mi, 3:45 (7:30)
  • Total: 7mi
  • 222′
  • Creative rhythmic hill/tempo session
  • SAM 1

Tuesday:

  • Boquet River
  • E-Town – Wadhams Rd.
  • 1:31pm
  • ALP3
  • 7mi, 51:03 (7:17)
  • 584′
  • Easy and flat along the river
  • 4x30sec strides
  • CORE 4
  • XT – Indoor Bike: 42:33

Wednesday (L – DELUSION):

  • Whiteface Summit w/Ryan
  • Whiteface Hwy. Summit
  • 10:38am
  • AS3.5
  • 21mi, 3:02:23 (8:41)
  • 4,721′
  • Such a struggle but necessary, w/Ryan A.
  • SAM 2

Thursday:

  • Hulls Falls Recovery
  • Hulls Falls Rd.
  • 3:58pm
  • AOV3
  • 7mi, 51:30 (7:21)
  • 509′
  • Not much residual fatigue
  • CORE 5
  • XT – Indoor Bike: 41:09

Friday (T – YOGI BOREALIS):

  • Double Tempo Part 1 and 2
  • Lake Placid Treadmill
  • 3:44pm
  • AO2.5
  • WU: 0.5mi, 3:45 (7:30)
  • T: 3mi, 16:57 (5:39)
  • rec: 0.6mi, 5:00 (8:20)
  • T: 3mi, 16:15 (5:25)
  • CD: 0.5mi, 3:45 (7:30)
  • Total: 7.6mi
  • Smooth and fit!, monitoring L. shin
  • SAM 3

Saturday:

  • Sleepy Shuffle
  • Cutting Rd.
  • 5:09pm
  • ALP3
  • 8mi, 1:02:21 (7:47)
  • 755′
  • Cardio fit, took it easy
  • CORE 6
  • XT – Nordic: 1.4mi, 23:43

Sunday (M – Medium Long Run):

  • Like a Thief in the Night
  • Styles Brook + Jay Mtn. Rd.
  • 5:16pm
  • AS3.5
  • 13mi, 1:42:49 (7:54)
  • 2,215′
  • Slippery + slow + strong
  • 4x30sec strides

 

Totals:

  • Run Miles = 71.7mi
  • Run Time = 9h10m
  • Run Vertical = 9,097′
  • XT Time = 1h47m

Notes:

  • Another week of introducing new variables. Climbing a lot. Not feeling super smooth yet. Still adjusting. Tempo went smooth so I know I’m fit. Onwards to a down week.