Update #55
Gone too long. Thank god XC is finally over for another year.
Last month of training – sorry for wonky formatting. Kind of just want to get this up:
10/9 - - >10/15
Monday: 4.16mi, 35min, 8:24avg.
Tuesday: 4.72mi, 40min, 8:28avg.
Wednesday: Off
Thursday: 4.86mi, 40min, 8:13avg.
Friday: 4.88mi, 40min, 8:12avg.
Saturday: 5.52mi, 45min, 8:09avg.
Sunday: 5.44mi, 45min, 8:16avg.
Total: 29.59mi, 245min
10/16 - - >10/22
Monday: 5.44mi, 45min, 8:16avg.
Tuesday: 6.05mi, 50min, 8:16avg.
Wednesday: Off
Thursday: 6.04mi, 50min, 8:17avg.
Friday: 6.15mi, 50min, 8:07avg.
Saturday: 6.36mi, 50min, 7:52avg.
Sunday: 6.15mi, 50min, 8:07avg.
Total: 36.18mi, 295min
10/23 - - >10/29
Monday: 10min up & Down, 6 x 100m hill (12.5% grade) walk back recovery
Tuesday: 10min E, 7 x (300m medium-hard, 300 @ easy), 10 min down (continuous)
Wednesday: 4.99mi, 40min, 8:01avg.
Thursday: 4.91mi, 40min, 8:09avg.
Friday: 5.37mi, 40min, 7:27avg. Treadmill prog. Tempo
Saturday: 3.76mi, 30min, 7:59avg.
Sunday: 6.13mi, 50min, 8:09avg.
10/30 - - >11/5
Monday: 10min up & Down, 6 x 100m hill (12.5% grade) walk back recovery
Tuesday: 10min up/down 4 x 1000 @ 10k pace
Wednesday: 3.59mi, 30min, 8:21avg.
Thursday: 3.61mi, 30min, 8:19avg.
Friday: 11up, 20min progressive tempo (avg 80%vvo2), 9min down
Saturday: 3.73mi, 31.5min, 8:27avg.
Sunday: 7.47mi, 62.5min, 8:22avg.
I’ll try to add in a better commentary next week. A little crunched for time; trying to get all the stuff that went by the wayside during the post season squared off.
Basically just trying to do the correct mix of training and balance that between what I need to cause an adaptation and how much stress I think I can handle at the moment. Been lifting too, a few sore areas but nothing compromising for now