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

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

Week in Review: 54.3 miles over 6 days (48.9 miles over 5 days prev week), endurance strength at 53 mpw (50 prev week); 8:12 avg pace (8:08 prev week); 65%PEavg (64 prev week). 1,228.7 miles ytd; Weight 127 lbs (127 prev week); Body fat = 8% (8 prev week).

Ø  Mon: Hills ~ 10.5 miles on Kennesaw Battlefield trails in 1:26:50 (8:16) 65-70% = 21:51, 70-75% = 26:40, 75-80% = 7:39, remainder under 65% for 67%PEavg. 72º avg w/ 87% humidity & 68º dewpoint. Slacker Factor: None.

Ø  Tue: Recovery ~ 8.1 miles on flat trail & road in 1:07:17 (8:18) 65-70% = 22:32, 70-75% = 1:06, remainder under 65% for 62%PEavg. 73º avg w/ 94% humidity & 70º dewpoint. Slacker Factor: None.

Ø  Wed AM: Hill ~ 3 miles up/dwn Kennesaw Mountain in 24:06 (14:40/9:26=8:02) 65-70% = 2:20. 70-75% = 7:38, 75-80% = 11:47, remainder under 65% for 73%PEavg. 74º avg w/ 95% humidity & 70º dewpoint. Slacker Factor: Knee on downhill.

Ø  Wed PM: Easy ~ 6.3 miles on rolling to hilly roads in 52:24 (8:19) 65-70% = 5:24, 70-75% = 1:22, remainder under 65% for 58%PEavg. 88º avg w/ 69% humidity & 73º dewpoint. Slacker Factor: None.

Ø  Thu: Inactive Rest ~ Slacker Factor: No-show clients.

Ø  Fri: Easy ~ 4.1 miles on flat trail & road in 33:00 (8:03), all under 65% for 62%PEavg. 73º avg w/ 97% humidity & 72º dewpoint. Slacker Factor: None.

Ø  Sat: Easy ~ 16.2 miles on flat trail & road in 2:14:55 (8:20) 65-70% = 42:38, 70-75% = 35:50, 75-80% = 24:09, 80-85% = 7:23, remainder under 65% for 69%PEavg. 75º avg w/ 92% humidity & 72º dewpoint. Slacker Factor: Distance & humidity caused a temporary (water) weight loss of more than 4 lbs.

Ø  Sun: Recovery ~ 6.1 miles on flat trail & road in 48:56 (8:01) 65-70% = 20:17, 70-75% = 2:56, remainder under 65% for 63%PEavg. 74º avg w/ 92% humidity & 69º dewpoint. Slacker Factor: None.

Coach MadDog?