PM rd. and trail 10 shakeout in tewks, 1:19:42 tot. 10
Tuesday AM 3 w/up strides w/o on tewks track, 12k alternating 1k faster 1k slower really went
pretty bad still tired from last workout( 3:05.7,3:29.4,3:02.8, 3:31.5, 3:02.6,
3:33.0,3:05.7, 3:40.8, 3:04.3, 3:39.4, 3:03.8, 3:39.5) 39:58.6 for 12k, 3 mile
c/down tot. 13
PM at mines falls, 27:45 w/up with shannon, 23x9 second hills, very steep, walk/jog
down rest, for the first half, second half I need 10 extra seconds or so to get heart
rate to 120 bpm. overall good go, 16:34 c/down w/shannon tot. 8
Wednesday AM rd.9+ in lowell easy solo, 1;05:25 tot. 9+
PM trail 10 shakeout in tewks, first 5 w/ shannon rest solo, 1:21:45, tot. 10+
Thursday AM 3 w/up strides, 15x300m at dracut track, rest 53 to 58 seconds jogging, (49.2,
48.3, 48.8, 48.8, 48.9, 49.0, 48.8, 48.0, 48.2, 49.2, 48.8, 48.4, 48.4, 48.6, 48.4) 3+
c/down tot. 10+
PM 9 easy shakeout in tewks solo, 1:12:28 tot. 9
Friday AM rd. and trail 9 in tewks easy, 1:00:52 tot. 9
PM 10 shakeout in tewks, 1:19:04, half drills and 4xstraight leg bounds after tot. 10
XT half drills and 4x straight leg bounds
Saturday AM 3+ w/up strides, 4x3k on tewks track, breezy,solo, (9:20.3) 2:58 rest (9:09.5)
2:59 rest (9;00.7) 2:59 rest (8:58.6) 3 c/down tot. 14++
PM at mines falls, 28:31 w/up w/ shannon, 25 x9 second hills, went real well, actually
dipped under 9 a couple of times and the recovery's were real quick, 17:40 c/down
w/ shannon tot. 8
Sunday AM 1:00:22 on trails in tewks, easy 9, solo, sprining bounding ect.. after tot. 9
PM rd. and trail solo shakeout in tewks, 1:20;17, tot. 10
XT 2 sets springing on the flat, 2 sets bounding on the flat and 4 sets of straight leg
bounds
Summary 138 miles for week, good week not great workouts but good enough.
Quote of the week "Don't do what you want. Do what you don't want. Do what you're trained not to want. Do the things that scare you the most." Chuck Palahniuk, Invisible Monsters, 1999 US writer (1962 - )
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