Mon - Off. Much needed.
Tues - 7 miles at the track. 3 mile progression warm up, then 1,600 (5:28), 8x400 on 80 rest (75, 74, 73, 73, 73, 73, 73, 70), 1 mile cool down. Felt great after Monday rest. A good warm up is key for me in getting a good track workout done, otherwise it takes three to four reps to get the legs firing. Felt good from the get go and was able to hold pace fairly comfortably through all 8 reps. Three weeks ago I was doing these in 74-80, so the leg turnover is definitely getting there.
Weds - 6 miles easy. Milner (600'). No watch. (Vas)
Thurs - 9 miles. HTH course (2,000'). 1:22. (Vas)
Fri - 6 miles easy from Soderburg to Arthurs and back. (CLs).
Sat - 9 miles. Rat Race 10k with 3-mile warm up.
Sun - 15 miles (5,100'). Longs Peak. (WCs)
Total: 52 miles (7,700' vert)
Decent week on balance despite a poor race on Saturday. Felt good climbing on Longs. A restful week ahead and then a stab at getting up Pikes in 2:30 on Saturday.
Wildcats: 123 miles
Crosslites: 94 miles
Vasque: 71 miles