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Target Events: Twin Cities Marathon – 5 Oct (click 4 website)
Current Objectives: Rebuild my base & slow down my slowdown!
Week in Review: 50.7 miles over 7 days (54.3 miles over 5 days prev week), endurance strength at 51 mpw (53 prev week); 7:54 avg pace (8:12 prev week); 67%PEavg (65 prev week). 1,279.4 miles ytd; Weight 126.5 lbs (127 prev week); Body fat = 7.5% (8 prev week).
Ø Mon: Easy ~ 8.1 miles on flat trail & road in 1:04:18 (7:56) 65-70% = 11:05, 70-75% = 34:10, 75-80% = 1:32, remainder under 65% for 67%PEavg. 74º avg w/ 93% humidity & 70º dewpoint. Slacker Factor: None.
Ø Tue: Hills ~ 6 miles on Kennesaw Battlefield trails in 47:42 (7:57) 65-70% = 10:41, 70-75% = 10:36, 75-80% = 6:07, remainder under 65% for 66%PEavg. 73º avg w/ 79% humidity & 66º dewpoint. Slacker Factor: None.
Ø Wed AM: Easy ~ 4.1 miles on flat trail & road in 33:12 (8:06), 65-70% = 11:13, 70-75% = 2:02, remainder under 65% for 63%PEavg. 72º avg w/ 80% humidity & 64º dewpoint. Slacker Factor: None.
Ø Wed PM: Easy ~ 8.2 miles on rolling to hilly roads in 1:08:13 (8:19) 65-70% = 18:12, 70-75% = 27:25, 75-80% = 1:57, remainder under 65% for 66%PEavg. 88º avg w/ 43% humidity & 61º dewpoint. Slacker Factor: None.
Ø Thu AM: Recovery ~ 3.1 miles on flat trail in 23:48 (7:41), 65-70% = 5:25, 70-75% = 4:36, remainder under 65% for 61%PEavg. 75º avg w/ 80% humidity & 63º dewpoint. Slacker Factor: None.
Ø Thu PM: Easy ~ 5 miles on rolling road in 40:20 (8:04) 65-70% = 7:17, 70-75% = 17:27, 75-80% = 9:17, remainder under 65% for 70%PEavg. 87º avg w/ 36% humidity & 57º dewpoint. Slacker Factor: None.
Ø Fri: Active Rest ~ 3.1 miles on flat trail & road in 24:00 (7:45), all under 65% for 61%PEavg. 73º avg w/ 80% humidity & 63º dewpoint. Slacker Factor: None.
Ø Sat: Test Event ~ 5 miles on very hilly roads including the Decatur-DeKalb YMCA 4 Miler in 29:18 (7:19); 65-70% = 0:18, 70-75% = 1:37, 75-80% = 16:33, 80-85% = 10:09, remainder under 65% for 78%PEavg. 1st in 65-69 Div, 77th o/a, WMA age-graded factor = 77.69%. 72º avg w/ 76% humidity & 64º dewpoint. Slacker Factor: Difficulty breathing (smog).
Ø Sun: Recovery ~ 8.1 miles on flat trail & road in 1:06:44 (8:14) 65-70% = 33:15, 70-75% = 20:05, remainder under 65% for 66%PEavg. 74º avg w/ 80% humidity & 64º dewpoint. Slacker Factor: None.
Question of the Week
Afraid of the competition? Don't show up for races… there's less competition that way!
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