ADELANTE!

Mo, 5/27/2019 15 mile long run on the trails with 2,021ft of elevation gain in 2:08:38 Tu, 5/28/2019 Rest We, 5/29/2019 10km steady on the lakes with 689ft of elevation gain in 49:08 Th, 5/30/2019 6 miles with track work 2 x 1600m in 5:27, 5:24 (rec. 4:00) + 8 x 300m in 52-55 (rec. 90") Fr, 5/31/2019 4 miles easy on the trails with 489ft of gain in 36:49 Sa, 6/1/2019 Wissahickon Trail Challenge in 42:55 Su, 6/2/2019 Rest Total 40 Miles in 5h10' with 3.944ft of Elevation Gain

Mo, 5/20/2019 Rest Tu, 5/21/2019 5 mi recovery in Portland in 37:59 We, 5/22/2019 10 miles on the Woodland Trail with 1,837ft of gain in 1:24:45 Th, 5/23/2019 Rest Fr, 5/24/2019 Physical Therapy Sa, 5/25/2019 8 miles steady on the lake with 856ft of gain in 1:00:05 Su, 5/26/2019 5 miles with 574ft of gain on the Redman Backside in 34:47 + 8 x Strides Total 27 Miles with 3,386ft of Elevation Gain in 3h41'

Mo, 5/13/2019 3 miles easy around Logan's Reserve in 24:46 Tu, 5/14/2019 6 miles steady out to Lake Williams with 1,188ft of elevation gain in 47:16 We, 5/15/2019 8 mile workout with 2 x 4 x 800m in 2:30, 2:26, 2:24, 2:24 + 2:28, 2:23, 2:24, 2:25 (rec. 90"/5') Th, 5/16/2019 Rest Fr, 5/17/2019 10 miles steady backside Lake Redman with 2 mi easy, 12km steady with 1,775ft in 1:12:36 Sa, 5/18/2019 7 miles easy on the lakes with 837ft of climb in 57:49 Su, 5/19/2019 Warm-up, Coventry Woods Trail 10K in 39:06 Total 40 Miles with 5,994ft. of Elevation Gain in 5h54'

Mo, 5/6/2019 5 miles easy in 39:33 Tu, 5/7/2019 7 mile slog, still recovering from race at Lake Redman backside with 699ft of gain in 1:02:36 We, 5/8/2019 7 miles flat in Baltimore in 49:19 Th, 5/9/2019 3.5 miles miserable + 1.5 miles fast at Lake Williams with 536ft of gain in 41:52 Fr, 5/10/2019 6 miles steady on the work route with 663ft of gain in 49:19 Sa, 5/11/2019 Ultra Race of Champions (UROC) 25K, 2:16:36 Su, 5/12/2019 Rest Total 48 Miles with 5,056ft of Elevation Gain in 6h18'

Mo, 4/29/2019 Rest & Recovery Tu, 4/30/2019 6 miles steady on the Triangle with 797ft of gain in 50:30 We, 5/1/2019 5km easy on the trail in 28:33 + 9 x 100m uphill Th, 5/2/2019 20 min warm-up, 2 x 2000m in 6:55, 6:52 (rec. 5') Fr, 5/3/2019 10km work-route with 673ft of gain in 49:42 Sa, 5/4/2019 Mountain of Hope Trail Challenge in 2:07:53 * 1st Master, Masters CR, 5th Overall... 3,111ft of Elevation Gain Su, 5/5/2019 Recover Total 35 Miles with 5,105ft of Elevation Gain in 4h57'