Week 28: Jul. 8-14

Monday:

  • Blueberry Trails
  • 5:03pm
  • AS3.5
  • 5mi, 41:12 (8:14)
  • 712′
  • Back in focus, easy run
  • SAM 1

Tuesday:

  • Blueberry + Roads
  • 10:06am
  • AS3.5
  • 5mi, 39:35 (7:55)
  • 645′
  • Hot, just floated
  • CORE 1
  • XT – Bike: 17.3mi, 58:17, 17.8mph, 133 HR

Wednesday (L – Long Run Surges):

  • Jay Mtn. Rd.
  • 10:21am
  • AS3.5
  • 13mi, 1:31:30 (7:02)
  • 2,083′
  • Hot and exposed, difficult run!
  • SAM 2
  • XT – Bike: 11.9mi, 39:05, 18.3mph

Thursday:

  • Hurricane Mtn.
  • 4:12pm
  • AS3.5
  • 6.1mi, 1:11:13 (11:36)
  • 2,402′
  • Recovery mountain run, smooth!
  • CORE 2
  • XT – Indoor Bike: 30:01, 124 HR

Friday (T – Cruise Intervals):

  • Keene Valley Treadmill
  • 2:51pm
  • AV
  • WU: 1mi, 7:30 (7:30)
  • T: 4.1mi, 24:01 (5:51)
  • CD: 1mi, 7:30 (7:30)
  • Total: 6.1mi
  • HR high, hot/humid in gym!, 5:39 ON’s, 8:00 OFF’s
  • SAM 3

Saturday:

  • Near Giant
  • 1:32pm
  • AS3.5
  • 3mi, 52:37 (17:35)
  • 1,913′
  • Hot and humid, ankle turn!

Sunday:

  • OFF

 

Totals:

  • Run Miles = 38.7mi
  • Run Time = 5h38m
  • Run Vertical = 7,789′
  • XT Time = 2h7m

Notes:

  • A week of heat and humidity. Tired legs. Strong legs. Hoping I can grind next week to a sub-3:05 Sky Race! Onwards.

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