July (2016) Running Challenge
Replies
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@Azercord Welcome!
@shanaber @Somebody_Loved @lporter229 I actually just checked the sites and sales but didn't buy anything yet... lol And I have broad shoulders, I can handle the blame.
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So. Now there are TWO Marathons I'm considering. One is better because it's in May, and hence cooler weather, the other in in June, so hotter, and on my anniversary, but it's also closer to home and it's a race I WILL run at some point...... I need to stop looking at race listings.3
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JULY 2016 – RUNNING (and cycling)
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01 - 3.10 miles
04 - 3.66
06 - 4.42
10 - 4.51Summertime Cold – 11 days off26 – 4.65
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Total = 20.34 Running Miles
All miles on the KATY, MKT, and Hinkson Creek Trails in Central Missouri.
Total = 88.36 July Cycling Miles – Total
P.S. - I hatched a BUNCH of 2km Pokemon Go eggs on my run!
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@MNLittleFinnMNLittleFinn wrote: »So. Now there are TWO Marathons I'm considering. One is better because it's in May, and hence cooler weather, the other in in June, so hotter, and on my anniversary, but it's also closer to home and it's a race I WILL run at some point...... I need to stop looking at race listings.
Do them both?1 -
JULY 2016 – RUNNING
===================
01 - 3.10 miles
04 - 3.66
06 - 4.42
10 - 4.51Summertime Cold – 11 days off26 – 4.65
===================
Total = 20.34 Running Miles
All miles on the KATY, MKT, and Hinkson Creek Trails in Central Missouri.
Total = 88.36 July Cycling Miles – Total
P.S. - I hatched a BUNCH of 2km Pokemon Go eggs on my run!
2 -
Tweaking_Time wrote: »@MNLittleFinnMNLittleFinn wrote: »So. Now there are TWO Marathons I'm considering. One is better because it's in May, and hence cooler weather, the other in in June, so hotter, and on my anniversary, but it's also closer to home and it's a race I WILL run at some point...... I need to stop looking at race listings.
Do them both?
HA! I wish. Whichever one I do, it will be my first full. Got plenty of time though, as registration doesn't open for another month or 2 for them.1 -
7/1: Rest/moving day
7/2: 8 miles
7/3: 3 miles
7/4: 5.8 miles
7/5: 8 miles
7/6: 5 miles
7/7: 5.2 miles (am)
......: 6.4 miles (pm)
7/8: Rest day
7/9: 5.8 miles (Belmar 5 miler: 37:42)
7/10: 14.9 miles
7/11: 3 miles with Monday coffee crew
7/12: 5.7 miles (includes 5k XC race)
7/13: 8 miles
7/14: 7 miles (am)
.......: 6.4 miles (pm)
7/15: Rest day
7/16: 18 miles
7/17: 12.6 miles
7/18: 6.3 miles
7/19: Rest day
7/20: 8.2 miles
7/21: 8.2 miles again
7/22: Rest day
7/23: 10 miles
7/24: 15 miles
7/25: Rest day
7/26: 5.5 miles
........: 2.5 miles spectating @ XC race
Tagged along with my running buddy for the last of a 4 race summer XC series. I ran this race two weeks ago and vowed not to do it again, so I warmed up with them (it was ~90F, 50% humidity... ick!), spectated and cheered like a boss, and then did their cool down. I have a lot more fun at an XC race as a proud running friend rather than as an active participant. Plus, I got to eat a piece of pizza while running the cool down mile, and that upped my runner street cred
Now to wake up in 7 hours and run a bunch more miles!
Upcoming Races:
9/11: Lehigh Valley Via Marathon (Allentown, PA)
11/20: Philadelphia Marathon (Philly, PA)
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July Running Totals (miles)
7/1 – rest day
7/2 – 13.14 paced run
7/3 – 10.06 easy with fast finish
7/4 – rest day
7/5 – 6.74 easy with hills and a fast finish
7/6 – 7.26 group run
7/7 – 6.85 warmup, group run speed work
7/8 – rest day
7/9 – 12.33 paced run
7/10 – time for run squeezed out by Life Happens
7/11 – rest day 7.41 easy + 4 strides
7/12 – 8.07 warmup + fartlek
7/13 – unplanned rest day – time crunch
7/14 – 7.63 easy
7/15 – rest day
7/16 – 14.86 warmup + Shoreline Half Marathon
7/17 – 5.71 easy 45 minutes
7/18 – rest day 4.16 almost easy
7/19 – 6.34 warmup + speed work
7/20 – 6.90 group run
7/21 – 8.08 warmup + speed work
7/22 – rest day
7/23 – 17.01 paced run
7/24 – rest day
7/25 – 5.16 mental toughness run
7/26 – 6.05 warmup + speed work
July total to date – 172.76
Nominal Challenge Goal – 150 miles
Real Goals: Become comfortable running 5 days a week. Finish Shoreline in good shape, managing the expected heat and humidity better than last year. Build base toward Rochester Marathon.
Today's notes – 84º F (29º C) this evening, but humidity nowhere near as oppressive as it was yesterday. Hardly felt the humidity for the 2 mile warmup on roads and trails; then there was no breeze and lots of direct sunlight at the track. Didn't want to do a terribly long workout, because I like the 13 mile workout on the schedule for Thursday, I'm committed to pacing 19 miles Saturday, and I don't want to add too many weekly miles too soon. So I ended up doing the workout assigned for people pointing at a 5K: 400 at T, 2 x 400 at R (took 200 recovery), 2 x 1000 at T (tokk 200 recovery), an untimed standing around full recovery, then one set of Kenyan surge drills: 1 minute, 2 minutes, 3 minutes at I pace, with half the time recovery between. I think I ran the I pace a bit on the fast side; by the time I got done with the 1:30 easy recovery after the last 3 minutes fast, I was ready to quit running. I never seriously considered the optional second set of Kenyan surge drills.
This was just what I needed today. Not too many miles, felt great afterwards, and built my confidence that I could run some of the faster paces and not hurt.
2016 races:
January 1, 2016 Resolution Run 7.5 mile (Mendon, NY) finished in 53:58
January 9, 2016 Winter Warrior Half Marathon (Gates, NY) finished in 1:30:59
March 12, 2016 Johnny's Runnin' of the Green 5 mile (Rochester, NY) finished in 32:32
March 26, 2016 Spring Forward Distance Run 15K (Mendon, NY) finished in 1:05:24
April 18, 2016 Boston Marathon (Hopkinton, MA) finished in 3:23:01
April 24, 2016 Flower City Challenge Half Marathon (Rochester, NY) finished in 1:36:50, targeting MP
May 15, 2016 Highland Hospital Lilac Run 10K (Rochester, NY) DNS - injury
June 19, 2016 Medved 5K to Cure ALS (Rochester, NY) DNS - recovering from face plant
July 16, 2016 Shoreline Half Marathon (Hamlin, NY) finished in 1:31:11
August 13, 2016 Bergen Road Race 5K (Bergen, NY)
September 18, 2016 Rochester Marathon (Rochester, NY)
November 24, 2016 Race with Grace 10K (Hilton, NY)
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@MobyCarp - yeah, the humidity was better today, much less oppressive. But it was much sweatier work than I expected based on the nice breeze and cooler temp.
Tonight's workout was short intervals. 60-90-30 seconds with 90 seconds between (which I walked). Repeated 5 times. Then 4 sprints. I surprised myself with the paces I was able to hit throughout. I also was trying out a new pair of shoes, which so far seem ok.
And tonight's 5.76 miles brings me to my July goal!!!! And this is now my highest mileage month so far.
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RespectTheKitty wrote: »TattooedDolphinGirl78 wrote: »
I feel for you kiddo. Something I get to look forward to in the coming days, and mine are horrible also. Looking forward to my surgery in November where I will no longer have to deal with TOM ever again. 6 weeks recuperation is a small price to pay. lol
I figure I've got about 7-8 years left of this *kitten*. LOLRespectTheKitty wrote: »TattooedDolphinGirl78 wrote: »
I feel for you kiddo. Something I get to look forward to in the coming days, and mine are horrible also. Looking forward to my surgery in November where I will no longer have to deal with TOM ever again. 6 weeks recuperation is a small price to pay. lol
I figure I've got about 7-8 years left of this *kitten*. LOL
totally looking forward to no more TOM. laid up last week.
I ate an entire box of cookies last week.
I have to say it is pretty wonderful not to have to worry about that anymore... however there are other inconveniences that take its place (power surges!) and the monthly crankiness and chocolate/carb/salt cravings unfortunately don't always go away....2 -
OMG is right! I have been laughing out loud and almost peed myself sitting here!! This is hilarious! and slightly true!!skippygirlsmom wrote: »RespectTheKitty wrote: »
I think the hot flashes will be easier than battling the invisible carbmoodycrampycrybabybitch /nothingfitswhersthetamponsimafailure monster.
And I'm down with HRT
TMI time:
I can't wear tampons so I have to run with a pad crawling up my *kitten*. Did that today. So not comfortable.
Well... I'll avoid the tmi of tampons... I understand the pad problems too... sweaty creepy rolling pads, the dang sticky flips and sticks to where it ain't suppose to be
. I bought a cup, I haven't run with it yet.
Sorry guys. There's a down side to all this beauty.
a cup
OMG Once you hit menopause you just need to start to wear depends so when you pee yourself it's not down your leg LOL!!!! I'm freaking dying you all are too much!!0 -
We're off to the inlaws'/my mom's in the city for a couple of weeks so my runs will either be way up or way down- only time will tell haha! Given it's a six hour drive with a 3, 2 and (almost!) 1 year old tomorrow, I'm gonna call tomorrow an unrestful rest day -_-
07/01- 4.28km
07/02- 5.01km
07/03- Rest/Weights Day
07/04- 5.48km
07/05- Forced Rest Day (Husband OOT)
07/06- Forced Rest Day (Husband OOT)
07/07- 6.13km
07/08- 6.13km
07/09- 6.13km
07/10- 3km
07/11- 8.3km
07/12- 4.5km
07/13- 4.6km
07/14- 10km
07/15- Rest Day
07/16- 11km
07/17- 10.1km
07/18- 6.1km
07/19- 5.6km
07/20- 3km
07/21- 2.2km
07/22- Rest Day
07/23- 8.8km
07/24- Active Rest Day
07/25- 6.9km
07/26- 6.9km
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I am going back and catching up on posts I missed! It is nice that work is slowing down to a more reasonable level so I will hopefully have more time to keep up with all of you!
@AdrianChr92 - Nice new shoes! I have promised myself that I will order new ones after my HM this weekend. I have several pairs that I tried that didn't workout the latest being my Inov-8s that I love but make my Achilles hurt. So this time I am just going to order what I know work well for me - another pair of Skoras. They aren't sold in stores and pretty much are the price you see from the manufacturer unless they have a rare sale. The good side is they last a really long time. My initial pair that I am still running in a couple of days each week, have almost 700 miles on them but they are now starting to tear a bit in the upper mesh. The soles are just fine though.
@skippygirlsmom - Congrats on hitting your goal!
@lporter229 - I am not sure I agree with @skippygirlsmom on rain dances... we have been doing them here for the last few years and I don't think they have helped me burn calories or brought any rain even with El Nino! But then it could be that I have been doing the wrong dance!
@greenolivetree - you can definitely make it to 100 miles for the month! You've got this!
@Somebody_Loved - you look awesome - no reason to be insecure. I on the other hand have left overs from my weight loss and will never be running in just my sports bra and shorts.
@5BeautifulDays - that is awesome that your daughter will be doing some running too and especially that she wants to join you on some runs!2 -
27/7/16 run 7 km
24/7/16 run 1.5 km
23/7/16 run 3.5 km
22/7/16 run 7.8 km
20/7/16 run 7.4 km
13/7/17 Run 8.1 km
12/7/16 run 7.5 km
11/7/16 run 6.28 km
9/7/16 run 4 km
Goal 53/50 km ✌
I am so happy that I completed my goal this month and can run for longer duration than before. I jumped from 30 km/month to 50 km/month run distance. For next month my target would be running 10K and will increase my distance to 70 km.2 -
July:
1st. 5
2nd. 5
3rd. 5 ( Local Hospice Colour Run)
5th. 7
6th. 4
8th. 5
9th. 5 (Parkrun)
9th. 10 (Treadmill)
11th. 4
13th. 5
15th. 6
15th. 4
17th. 10
18th. 5
20th. 2
22nd. 4
23rd. 5 (Parkrun)
26th. 4
26th. 4
Total 99km out of 112km
After helping sister with her garden, there was no chance of having a long run over last weekend so Monday ended up doing two shorter runs. Daughter number two (22) had plans but the other run buddy can't make an early run so I went both. Early run, which actually turned out not to be too early! Headed out at five ( that's evening before you start to think we are really committed to this run!) with both daughters and then again at seven with other running buddy. Actually it wasn't as bad as it could have been.
Up coming races:
3rd Colour Run Done!
31st Helena Tipping 10km
Happy running
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instantmartian wrote: »@Orphia: Assuming you are in Australia based on the fact that it's winter and there were some sort of eucalyptus or gumtree in your photos (and you refer to things as "jumpers" and "woolly"), what part of the country are you in?
Hi, @instantmartian
Yes, that's a wattle tree (with yellow blossoms) behind me in this pic, and some eucalyptus gums.
I'm in the south eastern state of Victoria, in an inland town west of Melbourne. It's in the temperate zone. We have cold (but not snowy) winters, and fairly hot, dry summers.
A couple of local features (pics taken on Friday):
@katharmonic Yay for you reaching goal!
@Ohhim Ah, bike accident. Those can be very bad too! Awesome you're running again already.
@TattooedDolphinGirl78 You'll be doing 12 km fairly soon, I'm sure! You're showing great commitment. Good job!5 -
27th July - 4km
Gutted but I think I'm gonna be short of my target by 2-3km
Got runs planned in for Friday and Sunday but don't think I can manage 14km over the two...
2016 Races
April 16 - Spring Wolf Run
June 16 - Summer Wolf Run
September 16 - Autumn Wolf Run
November 16 - Winter Wolf Run0 -
@Orphia Beautiful pics and thank you!
@sara_bear84 Did you beat last month's goal with what you will accomplish this month? If so, I call it a win. Life loves to throw us curveballs so our plans always have to be tweaked here and there. 57-58km is nothing to be ashamed of. 1 -
Date Miles MTD ------- ----- ------- July 2 6.5 6.5 July 3 5.0 11.5 July 4 4.3 15.8 July 6 4.3 20.1 July 9 13.2 33.3 July 11 5.5 38.8 July 13 7.0 45.8 July 15 5.3 51.1 July 19 4.3 55.4 July 20 5.1 60.5 July 22 6.2 66.7 July 23 5.1 71.8 July 25 5.1 76.9 July 27 4.4 81.3
That's this month's goal ... I still want to make it to 100 but that's starting to look like a big hill to climb. This crazy heat is no fun to run in, and waking up early is no treat either.
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@TattooedDolphinGirl78 It was my first month this month so no last month target.0
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7/1: Rest/moving day
7/2: 8 miles
7/3: 3 miles
7/4: 5.8 miles
7/5: 8 miles
7/6: 5 miles
7/7: 5.2 miles (am)
......: 6.4 miles (pm)
7/8: Rest day
7/9: 5.8 miles (Belmar 5 miler: 37:42)
7/10: 14.9 miles
7/11: 3 miles with Monday coffee crew
7/12: 5.7 miles (includes 5k XC race)
7/13: 8 miles
7/14: 7 miles (am)
.......: 6.4 miles (pm)
7/15: Rest day
7/16: 18 miles
7/17: 12.6 miles
7/18: 6.3 miles
7/19: Rest day
7/20: 8.2 miles
7/21: 8.2 miles again
7/22: Rest day
7/23: 10 miles
7/24: 15 miles
7/25: Rest day
7/26: 5.5 miles
........: 2.5 miles spectating @ XC race
7/27: 7.5 miles
I was going to do the same 8.2 mile route I did last Wednesday, but I cut it short a) because I left a tad late due to the fact that FIVE PEOPLE USING ONE BATHROOM IS TOO MANY (I am so eager to get out of this house share at the end of August) and b) I had to spend ~3 minutes being a goose herder because they were taking up the width of the tow path. Dumb geese! But cutting it a little short was fine since I got 2 bonus miles in yesterday at the XC race.
^^I usually get 13.4 in on Thursdays, but maybe I'll add .6 so I can to my goal before the weekend
Upcoming Races:
9/11: Lehigh Valley Via Marathon (Allentown, PA)
11/20: Philadelphia Marathon (Philly, PA)
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7/1- REST
7/2- REST
7/3- REST
7/4- 13.1 RW&B HM 2:15:26
7/5- REST
7/6- REST
7/7- REST
7/8- REST
7/9- 5.0
7/9- 1.0
7/10- 4.23
7/11-REST
7/12- 6.01
7/13- 4.04
7/14- 2.01
7/14- 5.0
7/15- REST
7/16-9.06
7/17- REST
7/18- 4.03
7/19- 6.91
7/20- 7.01
7/21-8.24
7/22- REST
7/23- 14.01
7/24- REST
7/25- 4.05
7/26- 6.82
7/27- 6.26
July Mile goal: 106.93/70
Actual goal: Run the Red White and Boom HM well, recover well, run the Park Point 5 Mile (7/14,not racing) well and begin training for September Boundary Waters Bank HM.
Today's notes: another 6.26 miles in the books. Temps have been great, but the 80%+ humidity can end any time now please!
@kristinegift ....Goose herder....LOL1 -
instantmartian wrote: »@Orphia: Assuming you are in Australia based on the fact that it's winter and there were some sort of eucalyptus or gumtree in your photos (and you refer to things as "jumpers" and "woolly"), what part of the country are you in?
Hi, @instantmartian
Yes, that's a wattle tree (with yellow blossoms) behind me in this pic, and some eucalyptus gums.
I'm in the south eastern state of Victoria, in an inland town west of Melbourne. It's in the temperate zone. We have cold (but not snowy) winters, and fairly hot, dry summers.
A couple of local features (pics taken on Friday):
@katharmonic Yay for you reaching goal!
@Ohhim Ah, bike accident. Those can be very bad too! Awesome you're running again already.
@TattooedDolphinGirl78 You'll be doing 12 km fairly soon, I'm sure! You're showing great commitment. Good job!
So serene and beautiful!!1 -
@ohhim - glad you weren't hurt seriously on the bike. Scary.
@shanaber -
the dog pictures!!!
@Orphia - beautiful pictures!
Slept in late, because I am exhausted from my long drive home yesterday. Starting tomorrow will be going into school, so the 4:30am runs will be back. May try to get to trainer later today if he has openings.
7/1 - 5.23 miles in Washington
7/2 - 3.7 miles in Washington
7/3 - flying home all day - no running.
7/4 -
couldn’t ride today.
7/5 - 4.5 miles in the Florida heat and humidity.
7/6 - 5 miles!
7/7 - 4.2 miles + 1 hour spinning class
7/8 - strength training - cancelled — rest day
7/9 - 34 mile bike ride
7/10 -35 miles biking
7/11 - 5 mile run + strength training
7/12 - 5 mile run
7/13 - 4 miles
7/14 - 4.3 miles
7/15 - 4.5 miles
7/16 - 41 miles biking
7/17 - rest day and driving 12 hours
7/18 - 5 miles
7/19 - 5.3 miles - intervals
7/20 - 7 miles
7/21 - rest day/travel
7/22 - 4 miles in NYC - Astoria
7/23 - 6.4 miles in NYC - Astoria
7/24 - 6.4 miles Central Park, NYC
7/25 - 5 miles - Goal!
7/26 - rest day/traveling
7/27 -
7/28 -
7/29 -
7/30 -
7/31 -
Upcoming races
2/5/17 - Daytona Beach HM
2/26/17 - Disney Princess HM Orlando2 -
@ddmom0811 Just saw that you made your goal a couple days ago. Congrats!0
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7/1 - Baseball tournament...no chance to run.
7/2 - More baseball!
7/3 - Family day. Not starting the month so well.
7/4 - 3.82 miles on a beautiful, cool morning.
7/5 - Bodypump class, followed by 1.5 miles on indoor track.
7/6 - 4.01 miles through the soupy air...HOLY HUMIDITY!
7/7 - Bodypump class, then 1.5 miles on indoor track.
7/8 - Spin Class. Not sure of mileage. ~50 minutes.
7/9 - Rest Day. Moved a lot of furniture.
7/10 - Bodypump class, then 2.0 miles on treadmill
7/11 - Unplanned rest day.
7/12 - Bodypump class, then 30 minute abs/core class (ouch)
7/13 - 3.8 miles on hotel treadmill. Even the fitness center is hot and humid in Orlando.
7/14 - 3.35 miles on hotel treadmill, then weights.
7/15 - 4 miles on hotel treadmill.
7/16 - Travel day...gotta get home.
7/17 - Bodypump class.
7/18 - Unplanned rest day. Woke up feeling ill...ugh
7/19 - Bodypump class, then 30 minute abs / core class...I so need it, because I suck at it!
7/20 - 4 miles in the thick, wet air. Temperature wasn't too bad, thank goodness.
7/21 - 4.5 miles treadmill / Trek class. Hardest effort run I've had in ~2 months. Then upper body weights.
7/22 - Spin Class. ~50 minutes.
7/23 - 4.75 miles...sticky
7/24 - Bodypump class.
7/25 - Rest day.
7/26 - Bodypump class, then 30 minute abs / core class (still ouch)
7/27 - 5 miles. Longest run since HM in early June. Beautiful morning for late July.
2 -
@5BeautifulDays: I knew some competitive cheerleaders when I was in high school, and they never ran. I think that is awesome! I have the Wave Inspires, and my boyfriend has the Wave Riders. We are both big fans of the shoes. My Wave Inspire 12 are one of the most comfortable pairs of running shoes I think I've ever owned. I tend to buy shoes on clearance when the new models come out, but I got this pair at Philadelphia Runner after a terrible experience with my last pair of Brooks. I do believe it was the best ~$120 I've ever spent! Good luck to your daughter with her running and with her competitive cheering!
@Orphia: Somehow I completely missed the wattle behind you! I lived in Australia for six months when I was at university. I studied at UNE. My classes were in things like computer networking, business law, and web design, but my "fun class" was a study of the flora and fauna of Australia that included a lengthy paper about wattles - a collection of several different kinds, an experiment on sprouting seeds, etc. I managed to get most of the project back through customs on my way home (they confiscated some of the samples, but let me take most of it through). I traveled through all of your states and territories (with the exception of WA) at one point or another. I took my parents down for a 3-week visit in 2008. I've been trying to figure out how to move back down there over the past 12 years. I should have just stayed there to finish uni - that would have been the smart thing to do. I have good friends that I still frequently talk to/Skype with friends who live in Crookwell, Bathurst, Byron Bay, and Muswellbrook in NSW, and one in Canberra. I plan on heading back down under either 2017-18 or 2018-19. I sincerely miss it - it is so diverse, and beautiful, and your political and social ideals are so much better than those in the US (in my opinion). Plus, your weather is so much closer to what I like than what it is here...even all the way down where you are - I hate Pennsylvania winters! 1 -
Well, my 4-6 mile run turned into a 3-mile run, yesterday. After the first mile, I felt absolutely awesome. At mile 2, I was a little tired, and around 2.5 miles, I hit a wall. I felt like I could barely move my legs they were like big lead blocks. I wasn't far from my house, so I decided to turn towards home. I pushed through until 3 miles, and I walked the rest of the way. It was a few degrees cooler than it had been, but the humidity was stifling. I have things planned for the next two days I'm supposed to be running, so I hope to get at least a 4-mile and a 6-mile run in, but I'm honestly not sure I'll have the time. I'm beginning to really wish I had the motivation to get up early and run first thing in the morning, but I can't seem to make myself do it.
I really need to renew my gym membership and suck it up on the treadmill on days like yesterday, but I cancelled it for the summer hoping to save a couple hundred dollars in the process.
07/06 2.50 mi
07/08 3.00 mi
07/10 2.00 mi
07/12 3.00 mi
07/14 3.00 mi
07/16 4.00 mi
07/18 2.50 mi
07/20 5.00 mi
07/22 3.00 mi
07/26 3.00 mi
TOTAL 31.00 mi
Upcoming 2016 Races:
08/06 – Foreman Foundation Chocolate Tour 10K
09/18 – Rock 'n' Roll Philadelphia Half Marathon
09/24 – The Great Pumpkin Run 5K
10/09 – 5,000 Yards Dash
2 -
July 2nd - 8.5km (6:37 min/km... 162bpm)
July 3rd - 3km (5:23min/km...180bpm)
July 4th - .5km (actually 5x110m sprint, then walk back: fastest 3:11pace, slowest 3:25pace)
July 6th - 4.5km (6:38min/km... 160bpm)
July 7th - 8.5km (6:40 pace, 172bpm) Back at my hometown - along the ridge rd (Hilly)
July 9th - 5km Parkrun (watch said 4.92; course is different: 5:18 pace, 181bpm)
July 15th - 22km (6:54 pace, 166bpm)
July 19th - 3.5km (6:45min/km, 168bpm)
July 20th - 5km (6:24min/km, 166bpm)
July 25th - 5km
July 26th - 4.5km
July 27th - 1.5km (120mx10 plus warmup)
71.5/100km
2
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