IF WE FALL THERE'LL BE NOTHING

Mo, 8/25/2014
AM: 6 miles easy around Ft. McHenry in 43:15
PM: 5 miles easy on the HCGT with 348ft of gain in 36:21
Tu, 8/26/2014
AM: 6 mile progression on the HCGT with 339ft of gain in 36:55
PM: 4 miles with 6 x 400m in 72, 75, 74, 74, 72, 72 with 200m at York Tech
We, 8/27/2014
AM: 8 mile up-tempo with 818ft of gain at the Lakes in 49:21
PM: 4 miles easy around Fort McHenry in 27:46
Th, 8/28/2014
6 miles steady on the HCGT+ with 461ft of gain in 39:57
Fr, 8/29/2014
6 miles with 4-3-2-1 XC Laps at York Tech in 8:34-6:13-4:04-1:54
* 5:28/mi, 5:17/mi, 5:12/mi, 4:49/mi.. (rec. 3'). grass loop in flats. Track was locked. Impressive run. Opened up.
Sa, 8/30/2014
6 miles of recovery on the HCGT with 342ft of gain in 37:36
Su, 8/31/2014
11 miles of Lake Williams x 2 with JDC and 1,155ft of gain in 1:21:44
Total
62 Miles with 3,458ft of Elevation Gain

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