ADELANTE!

Mo, 5/29/2017 11 mile progression with triple summit of Hillside with 1,358ft of elevation gain in 1:12:23 Tu, 5/30/2017 1 mile recovery We 5/31/2017 3 mile warm-up in 21:01, 6 x 300m uphill in 1:00 (rec. 3:00) at Reservoir Park Th, 6/1/2017 8 miles steady around Lake Williams with 804ft in 55:35 Fr, 6/2/2017 5 miles relaxed on the HCGT in 32:30 Sa, 6/3/2017 Cayuga Trails Marathon (19M) with 2,869ft of gain in 2:46:06 Su, 6/4/2017 Rest Total 50 Miles with 5,791ft of Elevation Gain

Mo, 5/22/2017 Rest Tu, 5/23/2017 3 miles recovery on the HGTC in 23:57 We, 5/24/2017 4 miles moderate out to Ft. McHenry in 29:04 Th, 5/25/2017 1 mi warm-up, 6 x 3:00 uphill at Nixon Park, jog down recovery, 1 mi cool-down (7 mi) * 1,120ft of climbing.. 3:08, 3:14, 3:08, 3:09, 3:03, 3:02 (rec. 4:00) ~ 200ft climb, avg. 10%. In downpour but before the trails got really muddy. Wanted to quit after #2 and stopped, but then said, no way, my mileage would be shot.. kept it going and rallied really well. Am quite strong. Need to train. Fr, 5/26/2017 8 miles moderate around Lake Williams with 805ft of gain in 58:00 Sa, 5/27/2017 7 miles tired around Lake Williams with 800ft of gain in 56:30 Su, 5/28/2017 Soccer Tournament Total 30 Miles with 2,907ft of Elevation Gain

Mo, 5/15/2017 6 miles moderate on the HCGT in 43:38 Tu, 5/16/2017 6 miles with variation around Inner Harbor in 39:10 We, 5/17/2017 1.5 mi in 10:28, 4 x Goat Path in 1:56, 1:55, 1:57, 1:57 + 4 x Wall in 1:45, 1:53, 1:51, 1:54 (rec. 2') Th, 5/18/2017 3 miles being safe on the HCGT in 22:43 Fr, 5/19/2017 9 miles steady loop around the hill circuit with 878ft of climb in 1:07:49 Sa, 5/20/2017 6.5 miles easy around Lake Williams with 650ft of gain in 50:02 + 6 x Uphill Su, 5/21/2017 Reservoir Trail Relay 18M in 2:24:34 * 2nd Overall - 1,712 ft of gain... HR 159bpm Total 56 Miles with 4,678ft. of Elevation Gain

Mo, 5/8/2017 Rest Tu, 5/9/2017 3 mile regeneration on the HCGT in 26:05 We, 5/10/2017 7 miles variation around Lake Williams with 745ft of gain in 59:04 Th, 5/11/2017 3 miles easy, 2000m in 7:30, 1600m in 5:55, 1200m in 4:12, 800m in 2:37, rec. 3:00 Fr, 5/12/2017 8 miles moderate around Lake Williams extending to Lake Redman with 930ft in 1:05:12 Sa, 5/13/2017 3 miles depressed in the rain and mud out to Lake Williams in 26:05 Su, 5/14/2017 14 miles of hilly roads around Seven Valleys with 1,470ft of gain in 1:36:52 Total 42 Miles and 3,665ft of Elevation Gain