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 Recovery Week ~ 43.1 miles over 7 days (56.6 miles over 7 days prev week), endurance strength at 46 mpw (44 prev week); 8:20 avg pace (8:28 prev week); 63%PEavg (60 prev week). 887 miles ytd; Weight 130 lbs (129.5 prev week); Body fat = 8% (8 prev week).

K   Mon: Recovery ~ 6.6 miles on flat trail & road in 54:22 (8:14), all under 65% for 61%PEavg. 69° avg w/ 84% humidity & 59° dewpoint. Slacker Factor: None.

K   Tue: Recovery ~ 6.1 miles on flat trail & road in 51:16 (8:24), 65-70% = 4:25, remainder under 65% for 61%PEavg. 73° avg w/ 86% humidity & 62° dewpoint. Slacker Factor: None.

K   Wed: Hills ~ 6 miles on Kennesaw Battlefield trails in 50:02 (8:20), 65-70% = 24:42, remainder under 65% for 68%PEavg. 72° avg w/ 89% humidity & 61° dewpoint. Slacker Factor: None.

K   Thu: Recovery ~ 4.1 miles on flat trail & road in 34:49 (8:30), all under 65% for 61%PEavg. 70° avg w/ 100% humidity (rain) & 66° dewpoint. Slacker Factor: None.

K   Fri: Easy ~ 8.1 miles on flat trail & road in 1:05:28 (8:05), 65-70% = 14:25, remainder under 65% for 65%PEavg. 65° avg w/ 92% humidity & 63° dewpoint. Slacker Factor: None.

K   Sat: Easy ~ 8.1 miles on flat trail & road in 1:03:51 (7:53), 65-70% = 34:51, 70-75% = 8:30, remainder under 65% for 65%PEavg. 66° avg w/ 86% humidity & 59° dewpoint. Slacker Factor: None.

K   Sun: Recovery ~ 4.1 miles on flat trail & road in 36:41 (8:57), 65-70% = 4:18, remainder under 65% for 60%PEavg. 76° avg w/ 89% humidity & 67° dewpoint. Slacker Factor: Hangover.

Coach MadDog?