THE HIGH WAS WORTH THE PAIN

Mo, 11/17/2014
8 miles easy up Quiet Walk and thru Bird Hollow with 743ft of gain in 57:41
Tu, 11/18/2014
1 mile test up the neighborhood in 8:48
We, 11/19/2014
Rest
Th, 11/20/2014
Treatment
Fr, 11/21/2014
5 miles steady down the Greenway with 360ft of gain in 35:19
Sa, 11/22/2014
6 miles easy down to Nixon Park in 43:25 + 10 x 1' uphill, 2' recovery in 1:14:13
* GAP - 4:47, 4:32, 4:33, 4:24, 4:29, 4:26, 4:27, 4:36, 4:34, 4:30/mi efforts
Su, 11/23/2014
13 miles at Caledonia State Park with 1,399ft of elevation gain in 1:33:15
Total
37 Miles with 3,304ft of Elevation Gain

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