Monday, June 22, 2009

Training For June 14-June 20

A bit of a down week to take care of a few aches and pains:

June 14- 10.5 miles (1:13:16) Home-Rexius TR-Amazon TR-Campus Cemetary-Back; AV 7:02
June 15- 12 miles (1:21:46) DAC-Amazon TR-24th-Pre's TR-VRC Bike Path-Back to DAC w/Susannha Beck; Moderate Pace on Bike Path (6:45, 6:38, 6:39, 6:44).  Lift at Gym.
June 16- Off (Rest Foot/Knee)
June 17- 12 miles (1:24:28) DAC-Amazon TR- Rexius TR-Headwaters Hill-Ridgeline TR-Dillard LP-Back; AV 7:02 (~600 ft. +/-)  Felt Great!
June 18- 12 miles (1:15:44) Amazon Trail x12. 3M Warm Up, 1M w/8x 100m strides (6:02), 4x mile w/400m Recovery continuous- 5:31, 1:40, 5:32, 1:40, 5:30, 1:36, 5:29, 1:33- 5M (28:30) AV 5:42 (5:30.5/1:37), 3M Warm Down (6:45, 6:42, 6:29)
June 19- 15 miles (1:50:40) DAC-Amazon TR-Rexius TR- Headwaters Hill-Ridgeline TR-Spencer Butte Summit-Back (Summit Split Up- 29:46). AV ~7:22. (1,500 ft. +/-) Lift at Gym.
June 20- 20.5 miles (2:26:35) Home- Rexius TR-Amazon TR-24th Ave-Hendricks Park LP-Back-Headwaters Hill-Ridgeline TR-Blanton-Back. AV ~7:20 (~1,700 ft. +/-) Felt Great!

Weekly Total- 82 miles with 3,800 ft. +/-

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