week of 11 Sept

 Activities

Mon. TM 3.24@10:58/126.  Really 12:00/mile.  Raining.

Tues.  CCT 9.5 EIM 6x800.  9.53@11:23/136.  9:21/158 max, 9:05/157, 9:01/159, 8:51/158.  9:01/167(avg 154).

Wed.  gc 5.  Recovery.  4.79@12:05/125.

Thu. gcc 7.  Did EIM 9x400.  (could barely squeeze in 9 in the distance).  Hilly route so downhill pretty easy.  Pace/Grade adj pace/max HR: 

8:34 8:17 163
8:10 8:32 151
8:36 8:29 158
8:06 8:20 154
8:10 8:05 166
8:10 8:22 163
8:30 8:16 161
8:04 8:01 166
8:01 8:06 166

Fri.  Lake A bench out and back.  6.87@11:08/130.  Easy jog out to bench.  Sat a bit and looked at lake.  Jogged back. Gorgeous day.  55 degrees.

Sat.  CCT 7.7.  EIM 3x800.  7.7@10:52/138.  Just did 800s on the out and came back straight from Lake A.  Pace/Max HR.  9:02/160, 8:46/160, and 8:45/160.  Felt good.  Having done the faster 400s made it harder to lock into 9:00.  Wanted to go faster.  But it was cool and HRs were the same as previous 800s.

Sun.  CCT 7.7 easy.  7.7@11:26/131.  Thought about going around lake A to get 11 and make 50 for the week but was really tired.  Little sleep.  Rationalized that I want to hit 45 three times before going to 50.

Total:  46.8.  8h44m.  5592 calories.

Weight:  185.1.  up half a pound from last week.  Been more lax and enjoying ability to eat more.  185 is apparently the "fitness age" dividing line so I got half a year older since last week.