BUT NOW WE'RE ALRIGHT, WE'RE ALL CALM!

Mo, 9/8/2014
6 miles easy around Ft. McHenry in 42:00
Tu, 9/9/2014
15' warm-up, 10 x 200m in 37-37-37-36-35-35-35-37-34-34", rec. 200m
We, 9/10/2014
15' warm-up, 4 x 4 XC Laps at York Tech in 8:26-9:03-8:41-9:19, rec. 5'
* 5:19/mi, 5:03/mi, 5:29/mi, 5:14/mi.. absolutely getting fitter, more comfortable, need to push
Th, 9/11/2014
6 miles easy down the Greenway to Water St. with 461ft in 41:15
Fr, 9/12/2014
7 miles on trails at Gunpowder + 10 x 200m + 1 mile w/ 1,045ft in 1:14:05
* 4:35, 4:51, 4:44, 4:40, 4:33, 4:43, 4:21, 4:31, 4:39, 4:18/mi GAP
Sa, 9/13/2014
5 miles easy down the Greenway with 382ft of climb in 37:08
Su, 9/14/2014
Dam Full Marathon in 3:27:35 CR
* 3,976ft of Elevation Gain... 7:29/mi GAP
Total
67 Miles with 5,840ft of Elevation Gain




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