Training Target  M  Get back to my potential!

Performance Targets (ü indicates entry confirmed):

ú    Philadelphia Distance Run (Philly) – 20 Sep (click 4 website). Destination event w/ clients.

ú    Niagara Falls International Marathon (USA/CA) – 25 Oct (click 4 website). Destination event w/ clients.

Week in Review: 30 miles over 5 days (37.7 miles over 5 days prev week), endurance strength at 31 mpw (33 prev week); 8:18 avg pace (8:16 prev week); 61%PEavg (66 prev week). 626.4 miles ytd; Weight 131 lbs (131 prev week); Body fat = 8.5% (8.5 prev week).

K   Mon: Recovery ~ 4.1 miles flat trail & road in 33:59 (8:17), 65-70% = 6:49, all under 65% for 59%PEavg. 53° avg w/ 95% humidity & 52° dewpoint. Slacker Factor: None.

K   Tue: Recovery ~ 5.1 miles on flat trail & road in 43:09 (8:28), all under 65% for 59%PEavg. 54° avg w/ 77% humidity & 43° dewpoint. Slacker Factor: None.

K   Wed AM: Recovery ~ 4.1 miles on flat trail & road in 33:58 (8:15), 65-70% = 1:04, remainder under 65% for 59%PEavg. 47° avg w/ 60% humidity & 34° dewpoint. Slacker Factor: None.

K   Wed PM: Recovery ~ 2.5 miles hilly road in 20:30 (8:12), 65-70% = 1:43, remainder under 65% for 56%PEavg. 69° avg w/ 28% humidity & 35° dewpoint. Slacker Factor: Still beat up from last weekend's race; cut run short.

K   Thu: Inactive Rest ~ Slacker Factor: None.

K   Fri: Inactive Rest ~ Slacker Factor: None.

K   Sat: Easy ~ 8.1 miles on flat trail & road in 1:08:31 (8:28), 65-70% = 40:40, 70-75% = 9:09, remainder under 65% for 67%PEavg. 57° avg w/ 91% humidity & 54° dewpoint. Slacker Factor: None.

K   Sun: Easy ~ 6.1 miles on flat trail & road in 49:19 (8:05), 65-70% = 24:34, 70-75% = 1:18, remainder under 65% for 63%PEavg. 63° avg w/ 74% humidity & 54° dewpoint. Slacker Factor: None.

Coach MadDog?