Target Events: Twin Cities Marathon – 5 Oct (click 4 website)

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

Week in Review: 44.9 miles over 6 days (45.7 miles over 7 days prev week), endurance strength at 47 mpw (53 prev week); 8:15 avg pace (8:05 prev week); 65%PEavg (66 prev week). 1070.2 miles ytd; Weight 127 lbs (127 prev week); Body fat = 8.5% (8.5 prev week).

Ø  Mon: Inactive Recovery ~ Slacker Factor: Bad knee wouldn't let me get started.

Ø  Tue: Recovery ~ 6.1 miles on flat trail & road in 50:13 (8:14) 65-70% = 20:15, 70-75% = 10:22, 75-80% = 1:00, remainder under 65% for 65%PEavg. 73º avg w/ 66% humidity & 60º dewpoint. Slacker Factor: Knee.

Ø  Wed: Easy ~ 6 miles on rolling to hilly roads in 50:49 (8:28) 65-70% = 16:41, 70-75% = 11:36, 75-80% = 2:44, remainder under 65% for 65%PEavg. 82º avg w/ 30% humidity & 48º dewpoint. Slacker Factor: Knee.

Ø  Thu AM: Recovery ~ 4.1 miles on flat trail & road in 33:02 (8:03) 65-70% = 18:03, remainder under 65% for 63%PEavg. 67º avg w/ 65% humidity & 52º dewpoint. Slacker Factor: Knee.

Ø  Thu PM: Easy ~ 5 miles on rolling road in 40:28 (8:06) 65-70% = 13:06, 70-75% = 7:19, 75-80% = 8:51, remainder under 65% for 68%PEavg. 84º avg w/ 23% humidity & 43º dewpoint. Slacker Factor: Knee.

Ø  Fri: Active Rest ~ 4.1 miles on flat trail & road in 33:03 (8:18) 65-70% = 4:04, remainder under 65% for 59%PEavg. 65º avg w/ 75% humidity & 54º dewpoint. Slacker Factor: Knee.

Ø  Sat: Easy ~ 13.5 miles dwn/back on the new Peachtree course in 1:53:26 (8:24) 65-70% = 15:15, 70-75% = 48:03, 75-80% = 22:07, remainder under 65% for 69%PEavg. 71º avg w/ 81% humidity & 64º dewpoint. Slacker Factor: Knee.

Ø  Sun: Recovery ~ 6.1 miles on flat trail & road in 48:49 (8:00) 65-70% = 20:09, 70-75% = 18:45, 75-80% = 3:07, remainder under 65% for 68%PEavg. 72º avg w/ 93% humidity & 65º dewpoint. Slacker Factor: Humidity & knee.

Coach MadDog?