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 ~ 36.6 miles over 5 days (38.8 miles over 6 days prev week), endurance strength at 41 mpw (39 prev week); 8:21 avg pace (8:16 prev week); 64%PEavg (63 prev week). 749.6 miles ytd; Weight 130 lbs (130 prev week); Body fat =  8.5% (8.5 prev week).

L   Mon: Inactive Rest ~ Slacker Factor: Twisted my ankle last evening (tendon pull).

K   Tue: Recovery ~ 6.1 miles on flat trail & road in 51:58 (8:31), 65-70% = 6:38, remainder under 65% for 60%PEavg. 58° avg w/ 80% humidity & 52° dewpoint. Slacker Factor: Ankle.

K   Wed: Easy ~ 3.2 miles on rolling trail in 26:14 (8:12), 65-70% = 4:08, remainder under 65% for 59%PEavg. 61° avg w/ 81% humidity & 54° dewpoint. Slacker Factor: Ankle.

K   Thu AM: Easy ~ 6.1 miles on flat trail & road in 50:49 (8:20), 65-70% = 18:03, remainder under 65% for 63%PEavg. 66° avg w/ 84% humidity & 61° dewpoint. Slacker Factor: Ankle.

K   Thu PM: Tempo ~ 5 miles on rolling road in 37:26 (7:29), 65-70% = 0:44, 70-75% = 10:51, 75-80% = 11:20, remainder under 65% for 73%PEavg. 81° avg w/ 58% humidity & 65° dewpoint. Slacker Factor: None.

L   Fri: Inactive Rest ~ Slacker Factor: Ankle.

K   Sat: Easy ~ 8.1 miles on flat trail & road in 1:11:52 (8:52), 65-70% = 50:06, 70-75% = 9:12, remainder under 65% for 66%PEavg. 69° avg w/ 88% humidity & 64° dewpoint. Slacker Factor: None.

K   Sun: Easy ~ 8.1 miles on flat trail & road in 1:06:45 (8:14), 65-70% = 35:22, 70-75% = 0:50, remainder under 65% for 64%PEavg. 65° avg w/ 90% humidity & 61° dewpoint. Slacker Factor: None.

Coach MadDog?