FUNDAMENTAL WEEK

Mo, 4/24/2017
6 mile progression
Tu, 4/25/2017
2 miles easy, 3-2-1 Lap at Swann Park fast in 7:46-4:59-2:24, rec. 2:00 moderate
* this was a great workout. Got up at 4:30am, drove out tired, late, got going three lap warm-up, then switched into my flats to attack a modified 3-2-1 lap, as I had done this before. Felt pretty fluid, just a bit "sitting back" in my stride, but I never ran into mechanical issues with my adductors or anything like that. Kept it strong. 7:46 was run 2:37-2:35-2:34.. just got stronger as the workout progressed. No issues after. Very pleased.
We, 4/26/2017
4 mile recovery around Reynolds Mill in 31:01
Th, 4/27/2017
8 miles steady around Lake Williams with 741 ft. of gain in 56:49
* avg. 7:36/mi.. heck of a run. Got out there early in pretty nice conditions. From the start, my form felt strong. Left calf was twitchy, but held up in the slight mud. Had some energy drop midway, but rallied really well on the climbs and the final finish was strong. Right hip was was towards end. 
Fr, 4/28/2017
3 mile warm-up, 4 x 3:30 uphill at Nixon Park with 806ft of ascent/descent in 31:43
* great workout. Between 800m/1km up stairs and big climb (9% grade). Felt great. Super pleased. Tempted to run 6 and if I didn't have a race effort this weekend, would have run six. No issues. Am back. Great work.
Sa, 4/29/2017
6 miles on/off trails around Nixon Park and the HCGT in 42:25
Su, 4/30/2017
Ironmaster's Challenge 15K in 1:09:02
Total
45 Miles with 3,530ft of Elevation Gain

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