Training Target  M  Get back to being a decent runner!

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: Last strength building week ~ 51.6 miles over 6 days (37.6 miles over 6 days prev week), endurance strength at 44 mpw (40 prev week); 8:16 avg pace (8:27 prev week); 66%PEavg (61 prev week). 1,077.8 miles ytd; Weight 128 lbs (129 prev week); Body fat = 8% (8 prev week).

K   Mon: Inactive Rest ~ Slacker Factor: Too lightheaded to start.

K   Tue: Easy ~ 8.1 miles on flat trail & road in 1:08:48 (8:30), 65-70% = 35:44, 70-75% = 9:11, remainder under 65% for 65%PEavg. 79° avg w/ 81% humidity & 69° dewpoint. Slacker Factor: None.

K   Wed: Easy ~ 6.2 miles on flat trail & road in 51:01 (8:14), 65-70% = 13:50, 70-75% = 14:45, 75-80% = 15:25, remainder under 65% for 70%PEavg. 77° avg w/ 87% humidity & 70° dewpoint. Slacker Factor: None.

K   Thu: Easy ~ 4.1 miles on flat trail & road in 33:41 (8:13), 65-70% = 3:53, remainder under 65% for 59%PEavg. 74° avg w/ 87% humidity & 67° dewpoint. Slacker Factor: None.

K   Fri: Easy ~ 8.1 miles on flat trail & road in 1:07:05 (8:17), 65-70% = 26:17, 70-75% = 16:43, remainder under 65% for 67%PEavg. 74° avg w/ 90% humidity & 65° dewpoint. Slacker Factor: None.

K   Sat: Easy ~ 8.1 miles on flat trail & road in 1:06:50 (8:15), 65-70% = 31:26, 70-75% = 5:31, remainder under 65% for 65%PEavg. 74° avg w/ 87% humidity & 66° dewpoint. Slacker Factor: None.

K   Sun: Hills ~ 17 miles on hilly trail (including Kennesaw & Little Kennesaw Mountains) in 2:18:05 (8:07), 65-70% = 53:19, 70-75% = 31:20, 75-80% = 8:44, remainder under 65% for 67%PEavg. 84° avg w/ 84% humidity & 67° dewpoint. Slacker Factor: Found out the trail up the backside of little Kennesaw was closed due to erosion; after I Galloway'd up it!!!.

Coach MadDog?