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.