Training Target  M  Get back to a decent base!

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: Easy Maintenance Week ~ 47.8 miles over 7 days (30 miles over 5 days prev week), endurance strength at 39 mpw (31 prev week); 8:20 avg pace (8:18 prev week); 62%PEavg (61 prev week). 674.2 miles ytd; Weight 130 lbs (131 prev week); Body fat = 8.5% (8.5 prev week).

K   Mon: Easy ~ 6.1 miles flat trail & road in 50:02 (8:12), 65-70% = 9:14, remainder under 65% for 61%PEavg. 61° avg w/ 83% humidity & 54° dewpoint. Slacker Factor: None.

K   Tue: Easy ~ 8.1 miles on flat trail & road in 1:06:12 (8:10), 65-70% = 41:44, 70-75% = 5:42, remainder under 65% for 65%PEavg. 63° avg w/ 81% humidity & 57° dewpoint. Slacker Factor: None.

K   Wed: Easy ~ 5.1 miles on flat trail & road in 43:43 (8:34), all under 65% for 58%PEavg. 63° avg w/ 84% humidity & 55° dewpoint. Slacker Factor: None.

K   Thu AM: Easy ~ 3.2 miles on rolling trail in 26:23 (8:15), 65-70% = 3:02, remainder under 65% for 59%PEavg. 77° avg w/ 46% humidity & 55° dewpoint. Slacker Factor: None.

K   Thu PM: Easy ~ 5 miles on rolling road in 42:20 (8:28), 65-70% = 15:56, 70-75% = 13:12, remainder under 65% for 66%PEavg. 65° avg w/ 81% humidity & 57° dewpoint. Slacker Factor: None.

K   Fri: Active Rest ~ 4.1 miles on flat trail & road in 33:39 (8:12), all under 65% for 62%PEavg. 68° avg w/ 79% humidity & 58° dewpoint. Slacker Factor: None.

K   Sat: Easy ~ 8.1 miles on flat trail & road in 1:09:04 (8:32), 65-70% = 26:06, 70-75% = 0:06, remainder under 65% for 63%PEavg. 60° avg w/ 95% humidity & 59° dewpoint. Slacker Factor: None.

K   Sun: Easy ~ 8.1 miles on flat trail & road in 1:06:37 (8:13), 65-70% = 24:34, remainder under 65% for 63%PEavg. 66° avg w/ 93% humidity & 64° dewpoint. Slacker Factor: None.

Coach MadDog?