Training Target  M  Get back to a decent base!

Performance Targets (ü indicates entry confirmed):

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

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

Week in Review: Back off week ~ 37.6 miles over 6 days (42.5 miles over 6 days prev week), endurance strength at 40 mpw (34 prev week); 8:27 avg pace (8:27 prev week); 61%PEavg (65 prev week). 1,026.2 miles ytd; Weight 129 lbs (129.5 prev week); Body fat = 7.5% (8 prev week).

K   Mon: Recovery ~ 6.1 miles on flat trail & road in 52:35 (8:37), all under 65% for 59%PEavg. 78° avg w/ 68% humidity & 63° dewpoint. Slacker Factor: None.

K   Tue: Easy ~ 6.1 miles on flat trail & road in 51:04 (8:2), 65-70% = 8:32, 70-75% = 1:28, remainder under 65% for 61%PEavg. 74° avg w/ 78% humidity & 58° dewpoint. Slacker Factor: None.

K   Wed: Easy ~ 8.1 miles on flat trail & road in 1:09:49 (8:37), 65-70% = 4:02, remainder under 65% for 61%PEavg. 84° avg w/ 50% humidity & 57° dewpoint. Slacker Factor: None.

K   Thu: Easy ~ 5.1 miles on flat trail & road in 43:39 (8:34), 65-70% = 2:14, remainder under 65% for 61%PEavg. 76° avg w/ 73% humidity & 61° dewpoint. Slacker Factor: None.

K   Fri: Easy ~ 8.1 miles on flat trail & road in 1:07:26 (8:20), 65-70% = 20:49, 70-75% = 4:19, remainder under 65% for 63%PEavg. 75° avg w/ 78% humidity & 60° dewpoint. Slacker Factor: None.

K   Sat: Inactive Rest ~ Slacker Factor: Worked the Peachtree 10K.

K   Sun: Easy ~ 4.1 miles on flat trail & road in 33:31 (8:10), 65-70% = 2:20, remainder under 65% for 61%PEavg. 74° avg w/ 73% humidity & 63° dewpoint. Slacker Factor: None.

Coach MadDog?