ADELANTE!

Mo, 9/18/2017 10K tough around Lake Williams in 53:35 Tu, 9/19/2017 7 mile progression around Lake Williams in 56:46 We, 9/20/2017 1 mi warm-up, 6-5-4-3-2-1' fast with 3' recovery at 5:43-5:37-5:35-5:41-5:25-5:08/mi pace, 1 mi Th, 9/21/2017 7 miles moderate around Lake Williams with 810ft of climb in 57:49 Fr, 9/22/2017 7 mile recovery around Lake Williams with 788ft of climb in 55:11 Sa, 9/23/2017 6 mi up-tempo on the Rail Trail in 38:41 Su, 9/24/2017 8 mile long run around Lake Williams with add-on in 1:09:54 Total 48 Miles with 4,918ft. of Elevation Gain Mo, 9/25/2017 4 miles in the afternoon at Oregon Ridge with 469ft of gain in 29:06 Tu, 9/26/2017 6 miles with variations around Lake Williams in 47:07 We, 9/27/2017 Warm-up, 2000m in 6:48 (rec. 3') + 1200m in 4:00 (rec. 1') + 400m in 75 at York Dirt Track Th, 9/28/2017 8 miles at Patapsco with Topher and Olivier with 696ft of gain in 1:10:58 Fr, 9/29/2017 AM: 6 miles easy around Lake William

Mo, 9/11/2017 Physical Therapy - Glute Mede Reactivation Tu, 9/12/2017 10K moderate around Lake Williams with 748ft of gain in 47:50 We, 9/13/2017 7 miles moderate around Lake Williams with 810ft of gain in 56:34 Th, 9/14/2017 3 mile warm-up in 22:39 + 10 x 200m Uphill at Reservoir Park in 18:53 (5M) Fr, 9/15/2017 6 miles fast on the Rail Trail with 364ft of gain in 41:23 Sa, 9/16/2017 7 miles moderate around Lake Williams with 814ft of gain in 56:42 Su, 9/17/2017 3 mile warm-up in 21:24, 10 x 2:00 fast, 2:00 easy in 40:34 at John C. Rudy Park Total 40 Miles

Mo, 9/4/2017 7 miles steady around Lake Williams with 791ft of gain in 54:05 Tu, 9/5/2017 2.5 mi warm-up in 22:59, 3 x Old Field Trail Uphill in 27:29 We, 9/6/2017 5K recovery around Logan's Reserve in 22:42 + 2 x Drills Th, 9/7/2017 1 mi warm-up, 4km uphill tempo to Top of York in 17:12 Fr, 9/8/2017 AM: 7 miles in the dark and easy around Lake Williams with 795ft of gain in 58:53 PM: 3 miles up to Lillypad Lake on Meadow Creek Trail at 10,000ft in 32:56 Sa, 9/9/2017 UA Mountain Running Series Copper Mountain 5 miles with 1,574ft in 43:23 Su, 9/10/2017 Travel Home Total 35 Miles with 5,367ft of Elevation Gain