Week 5: Jan. 28 – Feb. 3

Monday (H – APATHY):

  • Double Baxter
  • Baxter Mtn.
  • 2:25pm
  • ALP3
  • WU: 0.5mi, 4:27 (8:46)
  • H: 3.9mi, 43:31 (11:00)
  • CD: 0.5mi, 4:10 (8:06)
  • Total: 4.9mi
  • 1,539′
  • Technical snow, easy workout
  • SAM 1

Tuesday:

  • Easy Down and Up
  • Alstead Hill
  • 11:50am
  • ALP3
  • 5mi, 38:11 (7:37)
  • 794′
  • Easy trot before ski
  • 4x30sec strides
  • CORE 1
  • XT – Nordic: 3mi, 36:24

Wednesday (L – PENITENCE):

  • Part I, II, and III
  • Limekiln + Bartlett
  • 10:47am
  • ALP3
  • I: 6.5mi, 47:39 (7:19)
  • II: (ski)
  • III: 6.5mi, 46:37 (7:10)
  • Total: 13mi
  • 1,913′
  • Felt strong today!
  • SAM 2
  • (XT – Nordic: 4mi, 45:37)

Thursday:

  • Keene Treadmill Trot @2%
  • Keene Valley Treadmill
  • 3:48pm
  • AO2.5
  • 6mi, 45:00 (7:30)
  • 634′
  • Sweaty and monitored shin
  • CORE 2
  • XT – Indoor Bike: 40:04

Friday (T – RETRIBUTION):

  • Smooth Progressive Tempo
  • Lake Placid Treadmill
  • 4:37pm
  • AO2.5
  • WU: 1mi, 7:30 (7:30)
  • T: 4mi, 21:39 (5:25)
  • CD: 1mi, 7:30 (7:30)
  • Total: 6mi
  • Feeling very fit!
  • SAM 3

Saturday:

  • Gentle Snowy Nighttime Trot
  • Cutting Rd.
  • 6:56pm
  • AS3
  • 6mi, 46:02 (7:40)
  • 587′
  • Snowy footing, quiet
  • CORE 3
  • XT – Nordic: 3mi, 33:00

Sunday (M – Medium Long Run):

  • Frustrating Run
  • Hurricane Ln.
  • 6:07pm
  • ALP3
  • 9mi, 1:12:29 (8:03)
  • 1,355′
  • Felt decent until snow up top
  • 4x30sec strides

 

Totals:

  • Run Miles = 51mi
  • Run Time = 6h33m
  • Run Vertical = 7,101′
  • XT Time = 2h35m

Notes:

  • Decent week. My left inner calf muscle has been bothering my stride. I can run through it and it doesn’t seem to be getting worse but I need to attack it with blood flow and manual therapy. My tempo runs have been amazing, though! Onwards to more work.

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