ADELANTE!

Mo, 10/28/2013 - Su, 11/3/2013 Further Maintenance and Recovery for Left Calf

Mo, 10/21/2013 2.5 miles steady on Treadmill at 7.5 mph / 1.5% incline in 20:00 Tu, 10/22/2013 3.75 miles easy at Patapsco with 268ft of elevation gain in 29:39 * GAP - 9:04, 7:26, 7:28, 6:44 (avg. 7:40/mi) We, 10/23/2013 3 miles on Treadmill starting at 7 mph / 2% incline to 8 mph / 1% incline in 23:00 Th, 10/24/2013 4.5 miles easy at Patapsco with 509ft of elevation gain in 34:14 * GAP - 9:09, 6:35, 7:47, 6:57, 5:46 (avg. 7:17/mi) Fr, 10/25/2013 2.5 miles fast on Treadmill up to 8.5 mph / .5% incline in 20:00 Sa, 10/26/2013 6.5 miles steady at Patapsco 10K+ Loop with 694ft of elevation gain in 50:24 * GAP - 8:01, 7:51, 7:20, 7:17, 8:20, 7:30, 6:22 (avg. 7:40/mi) Su, 10/27/2013 3.25 miles easy around neighborhoods with 75ft gain in 22:52 * GAP - 7:26, 6:56, 6:41, 6:31 (avg. 7:02/mi) Total 26 Miles - 1,546ft of elevation gain

Mo, 10/14/2013 2 miles easy up and back Key Hwy Parking Lot in 15:00 Tu, 10/15/2013 5 min abort We, 10/16/2013 Rest Th, 10/17/2013 Dr. Josh Fr, 10/18/2013 1 mile easy on Treadmill Sa, 10/19/2013 1 mile easy on Treadmill Su, 10/20/2013 1.5 miles easy on Treadmill Total 6 miles