Target Events: River to River Relay - 19&20 Apr (click 4 website
<http://rrr.olm.net/> ), and Twin Cities Marathon – 5 Oct (click 4
website <http://www.mtcmarathon.org/> ).

Race Results: Click Here <http://www.fleetfeetatlanta.com/mizjimd.htm>

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

Week in Review: 48.5 miles over 7 days (53.7 miles over 7 days prev
week), endurance strength at 50 mpw (48 prev week); 8:07 avg pace (8:04
prev week); 69%PEavg (70 prev week). 220.6 miles ytd. Weight 130 lbs
(129 prev week); Body fat = 8.5% (8 prev week).

Ø Mon: Hills ~ 6 miles on Kennesaw Mtn Battlefield trails in
48:46 (8:08); 65-70% = 9:54, 70-75% = 19:20, 75-80% = 10:26, remainder
under 65% for 68%PEavg. 36º avg w/ 54% humidity & 25º dewpoint.
Slacker Factor: Toe.

Ø Tue: Recovery ~ 4.1 miles on flat trail & road in 33:44
(8:14); 65-70% = 5:36, 70-75% = 9:48, 75-80% = 5:39, remainder under 65%
for 71%PEavg. 43º avg w/ 61% humidity & 30º dewpoint. Slacker
Factor: None.

Ø Wed: Hill ~ 6 miles (2 X up/dwn Kennesaw Battlefield Mtn Rd)
in 48:06 (8:01); 65-70% = 4:16, 70-75% = 20:46, 75-80% = 21:26,
remainder under 65% for 74%PEavg. 32º avg w/ 47% humidity & 15º
dewpoint. Slacker Factor: Twisted knee at end of workout.

Ø Thu AM: Easy ~ 8.1 miles on flat trail & road in 1:05:15
(8:03); 65-70% = 10:58, 70-75% = 43:09, remainder under 65% for
69%PEavg. 39º avg w/ 33% humidity & 12º dewpoint. Slacker Factor:
Knee.

Ø Thu PM: Easy ~ 5 miles on rolling road in 39:27 (7:53);
65-70% = 3:18, 70-75% = 20:51, 75-80% = 13:49, remainder under 65% for
72%PEavg. 40º avg w/ 100% humidity (rain) & 32º dewpoint. Slacker
Factor: None.

Ø Fri: Active Rest ~ 3.1 miles on flat trail & road in 25:43
(8:18); 65-70% = 5:56, remainder under 65% for 62%PEavg. 41º avg w/
93% humidity & 41º dewpoint. Slacker Factor: None.

Ø Sat: Easy ~ 8.1 miles on flat trail & road in 1:06:17 (8:11);
65-70% = 15:06, 70-75% = 25:02, remainder under 65% for 70%PEavg. 32º
avg w/ 89% humidity & 28º dewpoint. Slacker Factor: None.

Ø Sun: Striders ~ 8.1 miles on flat trail & road in 1:04:31
(7:58) w/ 14X33 sec striders; 65-70% = 7:48, 70-75% = 33:29, 75-80% =
8:24, remainder under 65% for 69%PEavg. 37º avg w/ 82% humidity &
32º dewpoint. Slacker Factor: None.
Question of the Week Are you following a training plan? For the best
chance of reaching your goals and seeing steady improvement you must do
your best to: follow a training plan, analyze your progress vs.
expectations regularly, and stick to the plan (as created/updated) as
much as possible.
Coach MadDog?



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