FAMILY TRAIL FUN

Mo, 10/20/2014
5 miles easy down the Greenway with 336ft of elevation gain in 36:44
Tu, 10/21/2014
AM: 2 mile warm-up, 4 x 600m road in 1:49, 1:54, 1:54, 1:53, rec. 1'
PM: 4 miles easy around Ft. McHenry in 30:12
We, 10/22/2014
Warm-up, 2 miles in 10:07 (r. 5'), 8 x 1' fast, rec. 1' + r. 5' + 1000m in 3:00
* 1.9 mi in 10:07 (5:23/mi) + 5:05, 4:45, 4:47, 4:45, 4:50, 5:03, 4:55, 4:59, 5:13/mi + 5:13/mi
Th, 10/23/2014
Rest
Fr, 10/24/2014
10 miles easy around Gunpowder with 1,358ft of elevation gain in 1:24:44
Sa, 10/25/2014
ChesLen Chase for Open Space 10K in 37:31 CR
* 5:25, 5:47, 5:35, 6:19, 6:01, 5:57, 4:57 (avg. 5:57/mi)
Su, 10/26/2014
24 mile long run around the Lakes with 2,157ft of elevation gain in 2:47:06
Total
62 Miles with 4,619ft of Elevation Gain










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