TIRED MOMENTS INTO PLEASURE

Mo, 9/1/2014
14 miles easy at Pine Grove Furnace with 1,722ft of gain in 1:42:56
Tu, 9/2/2014
AM: Warm-up, 400-400-800-400m in 74-75-2:30-74, rec. 200m jog
PM: 4 mile recovery out to Fort McHenry in 30:23
We, 9/3/2014
Warm-up, 5-4-3-2-1 XC Laps at York Tech in 11:19-9:24-6:36-5:00-2:04
* 5:43/mi - 5:13/mi - 5:35/mi - 5:14/mi - 5:18/mi (rec. 3')
Th, 9/4/2014
AM: 6 miles easy down the Greenway with 421ft of gain in 41:42
PM: 6 miles steady around the Inner Harbor in 38:28
Fr, 9/5/2014
5 mile recovery down the Greenway with 343ft of gain in 34:54
Sa, 9/6/2014
11 mile tempo around Gifford Pinchot State Park with 547ft in 1:13:42
Su, 9/7/2014
22 mile long run around William Kain Park with 2,057ft of gain in 2:24:47
* Last Lake Williams Standard in 39:57... awesome trails, awesome run. Great sensations.
Total
78 Miles with 5,082ft. of Elevation Gain

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