Target: Twin Cities Marathon (7 Oct)

Week in Review: 51.6 miles over 5 days (70.7 over 7 days prev week), endurance strength at 48 mpw (44 prev week); 7:24 avg. pace (7:22 prev week); 65%PEavg (60 prev week). 1118.3 miles ytd. Weight 155 lbs (155 prev week); Body fat = 17% (17 prev week).

Mon: Easy run ~ 8.0 miles on bike path in 53:08 (6:39); 67%PE, 64º, w/58%, 49DP, WNW@5, clear. Below 70%=24:43, 70-75%= 27:26, 75-80%= 0:59, over 80%= 0. Stress Factor: none.

Tue: Hill Fartlek ~ 10.6 miles, hilly streets & winding trails in 1:15:04 (7:05); 64%PE, 67º w/57%, 51DP, WNW @ 5, clear. Below 70%= 1:01:41, 70-75%= 9:10, 75-80%= 3:34, 80-85%= 0:39, over 85%= 0. Stress factor: none.

Wed: Easy run  ~ 12.0 miles on bike path in 1:24:00 (7:00); 71%PE, 73º, w/49%, 53DP, NNW@7, clear. Below 70%=18:23, 70-75%= 53:51, 75-80%= 11:36, 80-85%= 0:10, over 85%= 0. Stress Factor: leg fatigue from hills yesterday.

Thu: Inactive rest ~ fatigue, group lunch, 2 long days at work, wash boat.

Fri: Marathon Striders  ~ 11.0 miles on bike path in 1:16:38 (6:58); 67%PE, 68º, 55%, 51DP, calm, pt cloudy. 20 X 0:42 in middle 5 mi @ 78% THR. Below 70%=52:10, 70-75%= 15:53, 75-80%= 8:35, over 80%= 0. Stress Factor: none.

Sat: Inactive rest  ~ Travel

Sun: Recovery/Easy run ~ 10.0 miles on trails in 1:32:42 (9:16); 80º, 24%, 40DP, SW @ 8, clear. Stress Factor: steep, rocky climb, 7mi w/Eric, 3 mi on park road.