SUCKER FOR PAIN

Mo, 3/13/2017
10km varied fartlek down to the Rail Trail in 45:56
Tu, 3/14/2017
2 mile warm-up, 30 min uphill progression on treadmill
We, 3/15/2017
1 mile, then shovel
Th, 3/16/2017
1.5 mi warm-up, 9 x 300m uphill on Reynolds Mill, 1.5 mi cool-down
* 1:10, 1:10, 1:09, 1:04, 1:04, 1:03, :59, 1:00, 1:01... damn. Scoped out where to run after work last night and settled on Reynolds Mill. I knew it'd be busy with traffic, but it was safe. Got through the ice and got started. Big head-wind and super cold (11-degrees), but got into my rhythm. All about work. Middle set was tough. Final set was solid all-out. Good hill, good work. 
Fr, 3/17/2017
4 miles easy around the neighborhood in 27:27
Sa, 3/18/2017
Warm-up, 6 x 1M road in 5:30, 5:30, 5:19, 5:24, 5:21, 5:35, Cool-Down
* rec. 2:00 on Union Church Rd. Short of a mile, but solid work. Union Church is a hilly road, so 1-3-5 were primarily downhill, while 2-4-6 were big finishing climbs. Great fitness work. 36-degrees, wet. No problems other than right adductor towards the end. Super pleased with effort. 
Su, 3/19/2017
10km regeneration around Seven Valleys with 456ft of gain in 49:09
Total
38 Miles with 1,749ft of Elevation Gain

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