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. | Week | 12/5/2006 | 12/6/2006 | Weds | Thurs | Fri | Sat | Sun | Total |
. | 1 | Long Run | Easy Run | Tempo Run | Easy Run | Easy/Longish Run | Hills | Rest | |
. | mileage | 15 | 7.5 | 3 | 13 | 13 | 8.5 | | 60 |
. | pace | | | @5:45 | | | mt si 1x - 3,400ft gain | | |
. | actual | 14.4 | 8 | 5.7 | 12.5 | 10.9 | 8.5 | | 60 |
. | | fat ass loop (15.7) plus tmt up to middle tiger out to east tiger, makes the loop bigger (21 miles), then add in the road out to and the high point tr, dwights way, preston and back to middle parking lot = 25.4 | | ran 5:56 around greenlake 3.5 w/golfcourse | south and middle tiger mtns two lollipop loop from book | switched my days around bc of traffic getting to mt si | ran up to haystack in 1:04 (1hr to outlook), and after root decided that wasn't going up haystack. back down :36 | rather than x train i think taking this day totally off will be a good goal, at least until the skiing is good again. | |
. | Week | 12/11/2006 | Tues | Weds | Thurs | Fri | Sat | Sun | Total |
. | 2 | Long Run | Easy Run | Tempo Run | Hills | Easy Run | Rest | Rest | |
. | dec 11- 17 | 26 | 6 | 13 | 16 | 13 | | | 74 |
. | pace | | | @7:30 | double si 6,800ft gain | | | XT | |
. | actual | 18 | 13.54 | 12.76 | 16 | 7.74 | 6.2 | | 74.24 |
. | | fat ass loop (15.7) plus lots of extra little bits here and there | around the lake to and from the gym | ran lake union loop w/krissy @ 8:38 / 2nd run to and around greenlake ran 5.7 miles @ 7:01min/mile | i got er done in the nasty weather. first lap was 1:34 with 1hr ascent. second lap was 1:43 with a 1:07 ascent. | http://www.gmap-pedometer.com/?r=589420 ran a loop around the canal | ran to and from the lemonds cycling instructor class at bainbridge athletic club | | |
. | Week | 12/18/2006 | Tues | Weds | Thurs | Fri | Sat | Sun | Total |
. | 3 | Long Run | Rest | Easy Run | Rest | Tempo Run | Rest | Hills | |
. | dec 18 - 24 | 49.7 | | 10 | | 7.5 | | 16 | 83.2 |
. | pace | | XT | | | @7:00 | | mt si 2x - 7,800ft gain | |
. | actual | 50.27 | | 9.7 | 14 | 8.47 | | 20 | 102.44 |
. | | storm ruined most 12 summits and 25k fat ass loop - ran road to krissy's house then drove to discovery park and ran 7 - 5mil loops in 5hrs = 7:10 | no running! went to yoga - :10 min weights | easier than cougar | rest day didn't happen - snowshoe @ snoqualmie w/krissy - was out longer than planned and ran more than planned | ran 6.3 miles @ 6:52/min pace non stop first lap - 22:34 second lap - 21:16 ran 44:18 total felt good, very suprised i got faster on second lap as i felt like i was slowing but i think it's because i fell into a rhythm | skied cyrstal with cory steve and mike, hiked south back and silver king.. sweet | didn't get to do our double si because of the wind advisory, so we ran de leo wall and the 14 mile loop plus the 3 out and back on the other side of the road. | |
. | Week | 12/25/2006 | Tues | Weds | Thurs | Fri | Sat | Sun | Total |
. | 4 | Rest | Long Run | Long Run | Easy Run | Easy Run | Hills | Rest | |