I'M OUT HERE GRINDING...

Mo, 8/13/2018
4 miles steady down the HCGT in 30:00
Tu, 8/14/2018
5 miles steady up/down HCGT with add on in 38:07
We, 8/15/2018
2 miles of trail in Nixon Park in 18:44 + 5 x :40 uphill on the 14%'er
Th, 8/16/2018
4 miles fast up/down the HCGT in 28:20
Fr, 8/17/2018
3.5 mile adventure at Gunpowder Falls in 33:20
Sa, 8/18/2018
2 mi warm-up, 5 x 2:00 fast, rec. 2:00 at York Tech XC (4.5 miles)
* 5:26/mi, 5:18/mi, 5:29/mi, 5:24/mi, 5:28/mi... reversed directions each time, was worried about my right glute/hip, but it held up well as I managed the effort yet ran hard. Super pleased with work. 82-degrees, 77% humidity. Great work.
Su, 8/19/2018
4 mile regeneration on the Rail Trail in 34:05
Total
28 Miles with 1,778ft of Elevation Gain in 3h45'

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