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 ~ 38.8 miles over 6 days (47.8 miles over 7 days prev week), endurance strength at 39 mpw (39 prev week); 8:16 avg pace (8:20 prev week); 63%PEavg (62 prev week). 713 miles ytd; Weight 130 lbs (130 prev week); Body fat =  8.5% (8.5 prev week).

K   Mon: Inactive Rest ~ Slacker Factor: None.

K   Tue: Easy ~ 8.1 miles on flat trail & road in 1:08:21 (8:26), 65-70% = 35:24, 70-75% = 5:58, remainder under 65% for 65%PEavg. 67° avg w/ 97% humidity & 63° dewpoint. Slacker Factor: None.

K   Wed: Easy ~ 6.1 miles on flat trail & road in 51:49 (8:30), all under 65% for 58%PEavg. 68° avg w/ 89% humidity & 64° dewpoint. Slacker Factor: None.

K   Thu AM: Easy ~ 5.1 miles on flat trail & road in 41:51 (8:12), 65-70% = 3:17, remainder under 65% for 65%PEavg. 67° avg w/ 100% humidity & 64° dewpoint. Slacker Factor: None.

K   Thu PM: Easy ~ 5 miles on rolling road in 41:12 (8:14), 65-70% = 18:28, 70-75% = 7:51, remainder under 65% for 66%PEavg. 82° avg w/ 50% humidity & 62° dewpoint. Slacker Factor: None.

K   Fri: Active Rest ~ 3.2 miles on rolling trail in 26:47 (8:22), 65-70% = 9:03, remainder under 65% for 61%PEavg. 70° avg w/ 90% humidity & 66° dewpoint. Slacker Factor: None.

K   Sat: Easy ~ 8.1 miles on flat trail & road in 1:06:46 (8:15), 65-70% = 46:45, 70-75% = 4:08, remainder under 65% for 65%PEavg. 69° avg w/ 90% humidity & 64° dewpoint. Slacker Factor: None.

K   Sun: Easy ~ 3.2 miles on flat trail in 25:13 (7:53), 65-70% = 8:12, 70-75% = 5:12, remainder under 65% for 64%PEavg. 66° avg w/ 81% humidity & 60° dewpoint. Slacker Factor: None.

Coach MadDog?