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?

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: Another Injury Recovery Week ~ 42.5 miles over 6 days (38.7 miles over 5 days prev week), endurance strength at 34 mpw (34 prev week); 8:27 avg pace (8:18 prev week); 65%PEavg (68 prev week). 988.6 miles ytd; Weight 129.5 lbs (130 prev week); Body fat = 8% (8 prev week).

K   Mon: Recovery ~ 4.1 miles on flat trail & road in 35:06 (8:34), 65-70% = 1:24, remainder under 65% for 59%PEavg. 81° avg w/ 73% humidity & 69° dewpoint. Slacker Factor: Metatarsal pain made it difficult to start.

K   Tue: Easy ~ 6.1 miles on flat trail & road in 52:40 (8:38), 65-70% = 7:08, remainder under 65% for 62%PEavg. 80° avg w/ 78% humidity & 69° dewpoint. Slacker Factor: Arthritic pain has moved from 2^nd metatarsal to 5^th.

K   Wed: Easy ~ 6.1 miles on flat trail & road in 55:47 (9:00), 65-70% = 15:03, remainder under 65% for 61 %PEavg. 76° avg w/ 81% humidity & 64° dewpoint. Slacker Factor: Same as above.

L   Thu: Inactive Recovery ~ Slacker Factor: Same as above.

K   Fri: Form Drills ~ 7 miles on steps & hilly areas of Piedmont Park in 54:13 (7:45), 65-70% = 7:42, 70-75% = 16:10, 75-80% = 17:48, 80-85% = 1:00, remainder under 65% for 73%PEavg. 84° avg w/ 80% humidity & 65° dewpoint. Slacker Factor: Stairs caused metatarsal discomfort to return.

K   Sat: Recovery ~ 6.1 miles on flat trail & road in 49:58 (8:15), 65-70% = 26:44, 70-75% = 11:00, remainder under 65% for 65%PEavg. 80° avg w/ 77% humidity & 68° dewpoint. Slacker Factor: Slight metatarsal discomfort.

K   Sun: Hills ~ 13 miles down & back on hilly Peachtree 10k course in 1:51:47 (8:36), 65-70% = 41:38, 70-75% = 45:45, 75-80% = 2:50, remainder under 65% for 68%PEavg. 89° avg w/ 84% humidity & 71° dewpoint. Slacker Factor: Minor metatarsal discomfort.

Coach MadDog?

Interesting where the shirts end up then.  Probably not what the race directors
had in mind

Kurt


--- In CoachMadDogBytes@yahoogroups.com, "Jim Duguay" <ManiacMutt@...> wrote:
>
>
>
> --- In CoachMadDogBytes@yahoogroups.com, "rengaw99" <rengaw99@>
> wrote:
> >
> > Where is that photo from?
>
>
> Rengaw ~ I saw and saved it from an on-line, non-P'Tree, article I saw
> many years ago.
>
> FYI: Left over shirts are given to the 3rd world similar to the way used
> running shoes are.
>
> };9)
>

--- In CoachMadDogBytes@yahoogroups.com, "rengaw99" <rengaw99@...> wrote:
>
> Where is that photo from?

Rengaw ~ I saw and saved it from an on-line, non-P'Tree, article I saw many years ago.

FYI: Left over shirts are given to the 3rd world similar to the way used running shoes are.

};9)

Where is that photo from?

Rengaw

Thanks!  It really was fun.  Met some good people, too.

It was a cool change from running on the roads and trails.

Rengaw

Congrats on the race.  Sounds like a fun race!

Kurt

--- In CoachMadDogBytes@yahoogroups.com, "rengaw99" <rengaw99@...> wrote:
>
> I ran the 3000M Classic last night on the track.  It was the first time I ran
a track race.
>
> I finished in 13:26, which is faster than I thought I would run, so I am very
happy with the result.
>
> Rengaw
>

I ran the 3000M Classic last night on the track.  It was the first time I ran a
track race.

I finished in 13:26, which is faster than I thought I would run, so I am very
happy with the result.

Rengaw

Sun: 4 Miles
Tue: 12 x 200 5 miles total.
Thu: 4 Miles
Sat: 4 mile race in 32:53.

Race was not as fast as I hoped.

Mile 1: 8:00
Mile 2: 8:00
Mile 3: 8:17
Mile 4: 8:36

I thought was probably going to run between 32-34, but I hoped I could be down
close to 32.

Does not bode well for the Peachtree.  I was hoping to get down to 50 minutes
when I started my training, but probably not now.

Rengaw

> Rengaw ~ If an athlete overtaking you says "track" give her the
> inside lane, if not do whatever feels appropriate at the time.
>
> };9)
>


Thanks!

--- In CoachMadDogBytes@yahoogroups.com, "rengaw99" <rengaw99@...> wrote:
>
> I am doing a 3000M track race on Tuesday. It is the first time I have ever raced on a track. I am not fast and expect to get lapped (probably more than once!). When I do, am I supposed to move over for the faster runner or maintain my lane and let them pass me on the outside?

Rengaw ~ If an athlete overtaking you says "track" give her the inside lane, if not do whatever feels appropriate at the time.

};9)

I am doing a 3000M track race on Tuesday.  It is the first time I have ever
raced on a track.  I am not fast and expect to get lapped (probably more than
once!).  When I do, am I supposed to move over for the faster runner or maintain
my lane and let them pass me on the outside?

Rengaw

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.

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

Week in Review: Injury Recovery Week ~ 20.4 miles over 4 days (43.1 miles over 7 days prev week), endurance strength at 40 mpw (46 prev week); 8:07 avg pace (8:20 prev week); 66%PEavg (63 prev week). 907.4 miles ytd; Weight 130 lbs (130 prev week); Body fat = 8% (8 prev week).

L   Mon: Inactive Recovery ~ Slacker Factor: Metatarsalgia, caused by gout in my case, is too swollen and painful to run/walk on.

L   Tue: Inactive Recovery ~ Slacker Factor: Same as above.

L   Wed: Inactive Recovery ~ Slacker Factor: Same as above.

K   Thu: Recovery ~ 3.1 miles on flat trail in 25:09 (8:07), 65-70% = 5:08, 70-75% = 8:58, 75-80% = 1:50, remainder under 65% for 66%PEavg. 73° avg w/ 88% humidity (rain) & 69° dewpoint. Slacker Factor: Metatarsal discomfort caused me to cut run short.

K   Fri: Easy ~ 6.1 miles on flat trail & road in 49:56 (8:11), 65-70% = 28:22, remainder under 65% for 65%PEavg. 75° avg w/ 84% humidity & 69° dewpoint. Slacker Factor: Metatarsal discomfort.

K   Sat: Modified Tempo ~ 7 miles including the West Point Lake Triathlon 10k course in LaGrange, GA (mostly flat) in 54:35 (7:48), 65-70% = 4:32, 70-75% = 26:41, 75-80% = 19:18, 80-85% = 0:42, remainder under 65% for 73%PEavg… Meanwhile my wife (1^st 60-64 Div) and several clients were doing the Olympic Distance Tri (all placed or PR'd). 79° avg w/ 81% humidity & 68° dewpoint. Slacker Factor: Metatarsal discomfort caused me to skip the 2^nd loop I had planned to run.

K   Sun: Recovery ~ 4.2 miles on flat trail & road in 35:08 (8:61), 65-70% = 7:20, remainder under 65% for 61%PEavg. 74° avg w/ 85% humidity & 68° dewpoint. Slacker Factor: Metatarsal discomfort.

Coach MadDog?

Sun: 4 Miles
Tue: 6 Miles
Wed: 6 Miles with 3 at tempo pace
Sat: 12 Miles

28 Total Miles.

21.1 Total Miles last week.

Rengaw

Sun: 5 Miles
Wed: 6 Miles with 2.5 tempo run.
Sat: 10.1 Miles

21.1 Miles total.

I am trying to bump up my base mileage while still training for the Peachtree
Road Race.

Rengaw

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?

Mon: 4 miles.

Wed: 4 miles.  3 at tempo pace.

Sat: 8.1 miles.

16.1 miles total.

Back from vacation and busy work week affected training some.

Rengaw

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 ~ 56.6 miles over 7 days (37.7 miles over 6 days prev week), endurance strength at 44 mpw (38 prev week); 8:28 avg pace (8:19 prev week); 60%PEavg (60 prev week). 843.9 miles ytd; Weight 129.5 lbs (130 prev week); Body fat =  8% (8.5 prev week).

K   Mon: Hills ~ 13.4 miles dwn/back on hilly Peachtree 10K route in 1:55:43 (8:38), 65-70% = 29:23, 70-75% = 3:13, remainder under 65% for 63%PEavg. 70° avg w/ 93% humidity & 65° dewpoint. Slacker Factor: None.

K   Tue: Summer Adaptation ~ 4.2 miles on flat trail & road in 36:17 (8:38), all under 65% for 56%PEavg. 68° avg w/ 90% humidity & 64° dewpoint. Slacker Factor: None.

K   Wed: Summer Adaptation ~ 4.2 miles on flat trail & road in 35:16 (8:24), 65-70% = 1:42, remainder under 65% for 58%PEavg. 66° avg w/ 93% humidity & 64° dewpoint. Slacker Factor: None.

K   Thu AM: Summer Adaptation ~ 4.1 miles on flat trail & road in 34:28 (8:24), all under 65% for 58%PEavg. 72° avg w/ 97% humidity & 68° dewpoint. Slacker Factor: None.

K   Thu PM: Easy ~ 5 miles on rolling road in 41:35 (8:19), 65-70% = 8:41, 70-75% = 17:58, remainder under 65% for 67%PEavg. 83° avg w/ 62% humidity & 68° dewpoint. Slacker Factor: None.

K   Fri: Summer Adaptation ~ 4.1 miles on flat trail & road in 34:23 (8:23), all under 65% for 58%PEavg. 68° avg w/ 92% humidity & 62° dewpoint. Slacker Factor: None.

K   Sat: Summer Adaptation ~ 6.1 miles on flat trail & road in 49:47 (8:10), 65-70% = 7:56, 70-75% = 1:15, remainder under 65% for 61%PEavg. 67° avg w/ 89% humidity & 57° dewpoint. Slacker Factor: None.

K   Sun: Hills ~ 15.5 miles dwn/back on hilly Peachtree 10K route in 2:13:59 (8:39), 65-70% = 44:53, 70-75% = 23:59, remainder under 65% for 64%PEavg. 77° avg w/ 78% humidity & 63° dewpoint. Slacker Factor: None.

Coach MadDog?

Not a great week.

Sun: 4 miles.
Tues: 5 miles
Thur: 4 miles (in San Juan, Puerto Rico).

Did a lot of walking in San Juan, so I ran only once.  Back in town and back at
it today.

Rengaw

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 ~ 37.7 miles over 6 days (36.6 miles over 5 days prev week), endurance strength at 38 mpw (41 prev week); 8:19 avg pace (8:21 prev week); 60%PEavg (64 prev week). 787.3 miles ytd; Weight 130 lbs (130 prev week); Body fat =  8.5% (8.5 prev week).

K   Mon: Recovery ~ 6.1 miles on flat trail & road in 52:14 (8:34), all under 65% for 59%PEavg. 52° avg w/ 83% humidity & 47° dewpoint. Slacker Factor: None.

L   Tue: Inactive Rest ~ Slacker Factor: Twisted ankle again.

K   Wed: Easy ~ 5.1 miles on flat trail & road in 43:03 (8:26), 65-70% = 1:04, remainder under 65% for 60%PEavg. 63° avg w/ 75% humidity & 56° dewpoint. Slacker Factor: Ankle.

K   Thu: Easy ~ 4.1 miles on flat trail & road in 33:27 (8:10), all under 65% for 59%PEavg. 66° avg w/ 84% humidity & 61° dewpoint. Slacker Factor: Ankle.

K   Fri: Easy ~ 6.1 miles on flat trail & road in 50:14 (8:14), 65-70% = 13:05, remainder under 65% for 62%PEavg. 66° avg w/ 81% humidity & 60° dewpoint. Slacker Factor: Ankle.

K   Sat: Easy ~ 10.2 miles on flat trail & road in 1:24:13 (8:15), 65-70% = 12:52, remainder under 65% for 61%PEavg. 68° avg w/ 84% humidity & 62° dewpoint. Slacker Factor: None.

K   Sun: Easy ~ 6.1 miles on flat trail & road in 50:06 (8:13), 65-70% = 1:36, remainder under 65% for 61%PEavg. 68° avg w/ 90% humidity & 65° dewpoint. Slacker Factor: None.

Coach MadDog?

My chip time was 24:06.  Now I am bummed that I did not push a little harder and
get under 24:00.  Oh well, still a pretty good result for me.

I finished 11th in my age group 35-39.

Rengaw

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?

I ran a 5K race this morning.  I was hoping to be in the 24:00 minute range.  My
last 5K was in February, before I started my 10K training.  I rant that race in
25:19.

My time today was 24:11 on my watch, but I think my chip time will be a few
seconds faster.

Mile 1: 7:30.4
Mile 2: 7:37.0
Mile 3: 8:24.6 (a lot of uphill)
.1: 0:39.4

Rengaw

--- In CoachMadDogBytes@yahoogroups.com, "Kurt" <klafor@...> wrote:
>
> Coach great pic. What is the group and did they do a race?


Kurt ~ It's members of the Atlanta Track Club Competitive Team; taken
shortly after completing the River to River Relay across the bottom of
Illinois.

}:9|

Coach great pic.  What is the group and did they do a race?

Kurt

Sun: 4 miles

Tue: 3 x 1 Mile with 400m rests

Wed: 4.1 miles

Sat: 8.1 miles (1:18:??)

21.2 Total miles.

Rengaw

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?

Sun: No run.  Family in town.

Tue: 3 x 1200 with 400m rest and .5 mile w/u and w/d.

Wed: 6 miles.

Sat: 12.1 Miles in 1:58:08.

22.1 miles total.

Rengaw

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 ~ 47.8 miles over 7 days (30 miles over 5 days prev week), endurance strength at 39 mpw (31 prev week); 8:20 avg pace (8:18 prev week); 62%PEavg (61 prev week). 674.2 miles ytd; Weight 130 lbs (131 prev week); Body fat = 8.5% (8.5 prev week).

K   Mon: Easy ~ 6.1 miles flat trail & road in 50:02 (8:12), 65-70% = 9:14, remainder under 65% for 61%PEavg. 61° avg w/ 83% humidity & 54° dewpoint. Slacker Factor: None.

K   Tue: Easy ~ 8.1 miles on flat trail & road in 1:06:12 (8:10), 65-70% = 41:44, 70-75% = 5:42, remainder under 65% for 65%PEavg. 63° avg w/ 81% humidity & 57° dewpoint. Slacker Factor: None.

K   Wed: Easy ~ 5.1 miles on flat trail & road in 43:43 (8:34), all under 65% for 58%PEavg. 63° avg w/ 84% humidity & 55° dewpoint. Slacker Factor: None.

K   Thu AM: Easy ~ 3.2 miles on rolling trail in 26:23 (8:15), 65-70% = 3:02, remainder under 65% for 59%PEavg. 77° avg w/ 46% humidity & 55° dewpoint. Slacker Factor: None.

K   Thu PM: Easy ~ 5 miles on rolling road in 42:20 (8:28), 65-70% = 15:56, 70-75% = 13:12, remainder under 65% for 66%PEavg. 65° avg w/ 81% humidity & 57° dewpoint. Slacker Factor: None.

K   Fri: Active Rest ~ 4.1 miles on flat trail & road in 33:39 (8:12), all under 65% for 62%PEavg. 68° avg w/ 79% humidity & 58° dewpoint. Slacker Factor: None.

K   Sat: Easy ~ 8.1 miles on flat trail & road in 1:09:04 (8:32), 65-70% = 26:06, 70-75% = 0:06, remainder under 65% for 63%PEavg. 60° avg w/ 95% humidity & 59° dewpoint. Slacker Factor: None.

K   Sun: Easy ~ 8.1 miles on flat trail & road in 1:06:37 (8:13), 65-70% = 24:34, remainder under 65% for 63%PEavg. 66° avg w/ 93% humidity & 64° dewpoint. Slacker Factor: None.

Coach MadDog?