DELLINGER 40M WEEK w/ CANOVA INTRO SCHEDULE

Mo, 3/26/2018
5 miles moderate of Brighton Cir. and 400ft of gain in 35:23
* avg. HR 152bpm... good run, still gaining fitness. Will take it.
Tu, 3/27/2018
8 mile fartlek with 5 x 4:00 fast, rec. 3:00 easy with 400ft gain in 1:06:02
* avg. HR 148bpm.. started at Nixon Park, a bit too icy, never really got super aggressive but full volume.
We, 3/28/2018
4 miles with food poisoning in 30:28
* avg. HR 151bpm... suffering from last night at The Black Olive...
Th, 3/29/2018
7 miles with the last 4km uphill in 51:46
* avg. HR 158bpm... still zero energy from food poisoning, but stuck with the work. Effort based.
Fr, 3/30/2018
3 miles of trails at Nixon Park with 446ft of gain in 25:53
Sa, 3/31/2018
8 mile progression with last 12km picking up with 1,007ft of gain in 1:00:29
Su, 4/1/2018
5 mile recovery around Nixon Park with 535ft of gain in 44:46
Total
40 Miles with 3,412ft of Elevation

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