Target Events: River to River Relay - 19&20 Apr (click 4 website), and Twin Cities Marathon – 5 Oct (click 4 website).

Race Results: Click Here

Current Objectives: Restore my base & slow down my slowdown!

Week in Review: 42.5 miles over 7 days (33 miles over 6 days prev week), endurance strength at 38 mpw (35 prev week); 8:04 avg pace (8:09 prev week); 68%PEavg (64 prev week). 71.4 miles ytd. Weight 129 lbs (129 prev week); Body fat = 8% (8 prev week).

Ø       Mon: Hills ~ 8 miles on Kennesaw Mtn Battlefield trails in 1:05:04 (8:08); 65-70% = 9:33, 70-75% = 27:21, 75-80% = 14:28, 80-85% = 5:40, remainder under 65% for 71%PEavg. 48º avg w/ 80% humidity & 48º dewpoint. Slacker Factor: None.

Ø       Tue: Recovery ~ 5.1 miles on flat trail & road in 42:15 (8:17); 65-70% = 23:00, 70-75% = 11:17, remainder under 65% for 66%PEavg. 59º avg w/ 90% humidity & 56º dewpoint. Slacker Factor: None.

Ø       Wed: Easy ~ 4.1 miles on flat trail & road in 32:17 (7:52); 65-70% = 8:16, 70-75% = 14:40, 75-80% = 2:36, 80-85% = 0:58, remainder under 65% for 69%PEavg. 56º avg w/ 83% humidity & 51º dewpoint. Slacker Factor: None.

Ø       Thu AM: Hill ~ 3 miles up/dwn (14:38/9:08) Kennesaw Mtn Road in 23:47 (7:56); 65-70% = 0:54, 70-75% = 3:42, 75-80% = 10:46, 80-85% = 6:32, 85-90% = 0:23, remainder under 65% for 76%PEavg. 58º avg w/ 96% humidity & 55º dewpoint. Slacker Factor: None.

Ø       Thu PM: Easy ~ 5 miles on rolling road in 41:24 (8:17); 65-70% = 10:06, 70-75% = 18:06, 75-80% = 9:32, remainder under 65% for 71%PEavg. 65º avg w/ 68% humidity & 54º dewpoint. Slacker Factor: None.

Ø       Fri: Easy ~ 3.1 miles on flat trail & road in 23:58 (7:44); 65-70% = 8:46, remainder under 65% for 64%PEavg. 46º avg w/ 77% humidity & 39º dewpoint. Slacker Factor: None.

Ø      Sat: Easy ~ 8.1 miles on flat trail & road in 1:06:53 (8:15); 65-70% = 47:38, 70-75% = 9:58, remainder under 65% for 66%PEavg. 38º avg w/ 78% humidity & 32º dewpoint. Slacker Factor: None.

Ø      Sun: Easy ~ 6.1 miles on flat trail & road in 49:0 (8:02); 65-70% = 12:20, 70-75% = 29:23, remainder under 65% for 69%PEavg. 46º avg w/ 77% humidity & 42º dewpoint. Slacker Factor: None.

Never make fun of your coach's PR's, insult something he/she cares about instead!

Coach MadDog?