64 - 1,250' up/down on Shut-In.
65 - 2,530' up only on treadmill.
66 - 1,400' up/down on Shut-In.
67 - 1,900' up/down Tempo - see this link.
68 - 2,150' up/down on Shut-In & BRPW with 15 x 30 seconds.
69 - 1,900' up/down on Shut-In.
70 - 4,200' up/down on Shut-In. *
I'm very happy with this week as I was able to get in the vertical that I wanted while putting in the quality as well.
* = A staple run of mine is pretty much an out/back on a section of the Shut-In Ridge Trail that has 1,200' of ascent and 200' of descent on the out portion for a total of 1,400' of vert for the out/back. Alot of times I'll do an extra up/down on the final 500'/.67 mile climb to get 1,900 for the day. Lately this staple has gotten pretty easy, even running some of the really steep stuff that I used to hike so I decided I'd go out/back x 3 today for a nice long run away from the treadmill. Enjoyed every minute of this, especially since I didn't have to carry anything - I can leave food/fluids at the trailhead and just get what I need at the turn-around.
4 days ago
What sort of mileage are you doing?
ReplyDeleteYou have to be hitting ~50-60 miles.
I assume you're recording that.
Nice week.
From what I can estimate I've been pretty close to the 60 mark, but I really have no way of knowing. For example, the 15 x :30 I did last week I ran up for :30 then jogged back down to the start for each one - so I have no idea what that distance was, it took about 17 minutes so I called it 2 miles. I do know that I've been consistantly running between 9 and 10 hours per week.
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