10lbs of poop in a 5lb bag

Panorama from Peaked

M- 6.9 miles Black Cap via Kettle Ridge, down Red Tail, 1:15:25, 42:58 to summit, felt good, ran easy, no shirt

Tu- Long tempo run in Whitaker Woods. Averaged 6:01 pace for 12.4 miles. May not sound all that impressive, but the course was pretty tough. I used our weekly 5k cross country course in North Conway (1st mile flat, 2nd mile has 200+ ft of climbing, 3rd mile down then last ½ mile flat) and rooted. Ran 18:48 18:34 18:39 18:40. I didn’t kill it, I just cruised. My fastest time all out on the course is 16:41. It’s pretty tough. I’m pretty happy with it. Longest and fastest long tempo of the year so far.

W- 6.9 miles Black Cap via Kettle Ridge, down Red Tail, 1:19:57, 47:26 to summit, felt good, fresh snow the whole way, 5” at summit!

Th- 6.9 miles Black Cap via Kettle Ridge, down Red Tail w/ Paul, 1:21:20, +/-48:00 to summit, felt good, ran easy, added on 3x4:00 repeats on Hurricane Mt. Rd. (0.57 miles, 10% grade). Felt like poop doing these, but I found out when I got home that I ran 7:11 pace for each repeat based on an accurate survey we have done on that part of Hurricane Mt. Rd.

F- 7.0 Upper Moat Brook singletrack, 1:01:31, pretty tired, ran as easy as possible, still the second fastest time I’ve ever run on that loop, almost got hit by a falling tree

Sa- 6x1 Mile, aborted after first repeat. 5:06 for the 1st one, but ran 75,76,77,78 for each lap. Calves were pretty dead and I was putting in a lot of effort to run that 78. Didn’t bother cooling down. 2.25 mi wu


Paul running up Middle

Su- 14.4 miles in the Green Hills, 3:14:00, 3000+ ft gain. Good run. Both Paul and I were pretty tired, but got in a solid long run anyway. Found more trails that I didn’t even know about.

Totals: 63 miles, 10.5 hours, 9600 ft gain. Pretty good week other than the aborted workout on Saturday. I think I was just dead tired and didn’t know it until I started the workout. I don’t know if I should have gutted it out, but it was quite an effort for the first one. I was thinking of taking a “down” week this week, cutting out any climbing M and W.