YEAH! COME ON!

Mo, 9/15/2014
Rest & Recovery
Tu, 9/16/2014
AM: 5 mile regeneration down the Greenway with 344ft of gain in 40:19
PM: 4 miles recovery around Ft. McHenry in 28:23
We, 9/17/2014
Warm-up, 10 x 400m at UMBC in 76-76-76-75-76-77-74-74-74, rec. 200m
Th, 9/18/2014
10.5 mile tempo around Lake Williams x 2 and 1,185ft of gain in 1:11:45
* 37:33 (reverse) / 33:41 (standard)
Fr, 9/19/2014
10 miles at JBA Patapsco feverish with 2,499ft of elevation gain in 1:20:44
Sa, 9/20/2014
5 mi in 33:09 + 8 x 800m XC in 2:41, 2:38, 2:34, 2:35, 2:35, 2:35, 2:34, 2:37, r. 90"
Su, 9/21/2014
17 miles on the Conestoga Trail with 3,045ft of elevation gain in 2:23:36
Total
58 Miles with 7,415ft of Elevation Gain

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