ADELANTE!

Mo, 6/24/2019 3 mile shake-out in 19:10 Tu, 6/25/2019 8 miles steady on the backside trails with 780ft of gain in 1:07:16 We, 6/26/2019 6 mile attempted workout with 20 min easy, 30 min up-tempo in 48:43 Th, 6/27/2019 7 miles steady on the backside trails with 709ft of gain in 54:23 Fr, 6/28/2019 4 miles easy at Lake Williams with 390ft in 31:40 Sa, 6/29/2019 10km with 5 miles easy in 40:00 + 5 x 1:00 uphill with 2:00 jog down in 54:34 Su, 6/30/2019 13 mile long run at the backside lake with 1,834ft of gain in 1:45:28 Total 48 Miles with 5,344ft of Elevation Gain in 6h21'

Mo, 6/10/2019 Rest Tu, 6/11/2019 Rest We, 6/12/2019 5 miles steady around out and back at Grenada in 38:34 + 5 x 100m strides Th, 6/13/2019 Recover from Epi-On Cross Linking Procedure Fr, 6/14/2019 5 miles easy with Perla in Naples in 33:35 Sa, 6/15/2019 7 mile fartlek in Naples with 3000m effort in 10:46 (50:47 total) Su, 6/16/2019 Rest Total 24 Miles with 978ft of Elevation Gain in 3h13' Mo, 6/17/2019 2 mile test in Carlsbad, CA in 17:48 Tu, 6/18/2019 Rest We, 6/19/2019 Rest Th, 6/20/2019 Failed Run Fr, 6/21/2019 4 miles steady in Carlsbad with 112ft of gain in 24:07 Sa, 6/22/2019 Old Cascadia 20 Mile (first 11 Miles) with 3,862ft of vert in 1:47:44 Su, 6/23/2019 Travel Home Total 18 Miles with 4.052ft of Elevation Gain in 2h27'

Mo, 6/3/2019 10km easy on the trails with 689ft of gain in 50:52 Tu, 6/4/2019 6 miles steady at the lakes with 587ft in 48:32 We, 6/5/2019 10km steady on the lakes with 846ft of gain in 51:52 Th, 6/6/2019 1 mi, Trail Fartlek - 2:30, 2:00, 1:30, 1:00, :30 fast, rec. 3-3:30, 1 mi - 5 mi, 36:36 Fr, 6/7/2019 5 miles easy on the trails with 564ft in 39:24 Sa, 6/8/2019 4 miles easy with 443ft in 31:03 + 5 x 80m uphill Su, 6/9/2019 USATF Trail Half Marathon Championships, 1:44:09 Total 46 Miles with 6,749ft of Elevation Gain in 6h18'