ADELANTE!

Mo, 11/13/2017 4 mile fartlek - 8 x 1:00 fast, 1:00 easy on the Rail Trail in 29:36 Tu, 11/14/2017 6 miles steady down to Nixon Park with 460ft of gain in 43:45 We, 11/15/2017 3 miles steady in 21:09 Th, 11/16/2017 6 miles with 10 x :40 at Mill Rd. in 47:38 Fr, 11/17/2017 2 mile recovery in 14:59 Sa, 11/18/2017 10K Fartlek of 1M Hard, 1M easy at Spooky Nook in 44:54 Su, 11/19/2017 4 miles easy in 31:23 Total 32 Miles Mo, 11/20/2017 5 miles in 35:06 Tu, 11/21/2017 5 miles in Miami with Perla in 37:58 We, 11/22/2017 5 miles in Miami with Perla in 37:19 Th, 11/23/2017 Injured Fr, 11/24/2017 Injured Sa, 11/25/2017 Injured Su, 11/26/2017 Injured Total 15 Miles

Oct 23-29, 20 miles Oct 30-05, 5 miles Mo, 11/6/2017 2 mile fartlek of 8 x 1:00 easy, :40 fast on the rail trail in 14:38 Tu, 11/7/2017 4 miles steady on the rail trail in 28:42 We, 11/8/2017 3 miles easy on the rail trail in 22:31 Th, 11/9/2017 2 mile fartlek of 8 x 1:00 easy, :40 fast out to Ft. McHenry in 13:43 Fr, 11/10/2017 2 miles easy on the rail trial in 15:07 Sa, 11/11/2017 5 mile fartlek of 1 mi hard, 1 mi easy in 6:13, 7:37, 6:22, 7:25, 6:06 in 34:06 Su, 11/12/2017 2 mile recovery around the neighborhood in 16:46 Total 20 Miles