Week ending April 22

April 16 - 22; Build week two (of three); 20 days until next race

Mon April 16: no run; exam; work

Tue April 17: run in the morning before work; 33 mins, 50 metre elev gain, 6.41 km of easy road running around home. work after

Wed April 18: no work

am: 115 metre elev gain, 248 mins, 46.01 km of trails on the greenway flats. Maintained a steady pace for first marathon portion. Didn't feel the best though, still neglect my hydration while at work a little bit. Ran the first 42 km in about 3 hr 39 min, which is faster than any marathon race I've ever run.

pm: 506 metre elev gain, 104 mins, 9.91 km of trails. Hike up and down knox twice with some pseudo sprints in between. Intended on running between 50 - 55 in the morning, so I did more later that day.

Thur apil 19: no work; 198 metre elev gain, 64 mins, 8.96 km trails in penticton. Hobo trails, munson mountain and a bit of the kvr. Hot tub after felt so good.






Fri April 20: no run, work

Sat April 21:

am: 1124 metre elev gain, 192 mins, 20.53 km; trails in ok mtn park. I only ran 3 hrs 12 min, I wanted to go longer but didn't hit the trails until later than I wanted to, I woke up to a flat tire and had to put the spare on before heading to the trailhead. Ugh.

pm: 8.57 km road bike to work in 24 mins, no push at all

Sun April 22:

pm-1: 8 km road bike to work in 26 mins, no push at all

pm-2: 8.12 km road bike home from work in 18.5 mins, a little pushed

pm-3: 82 metre elev gain, 63 mins, 13.22 km of road running. Feet sore for the first 2 km as they always are post during post workk runs, paced around 4:30 min/km for about 6 km and then cruised home. Sunday night runs in 17 degrees are always a nice way to end the week.

My legs feel good on the week, looking forward to the challenged of next week (70 km long run planned)

Weekly totals:
Running: 11 hrs 48 mins, 2.1 km elev gain, 105.04 km.
Biking: 67 minutes, 24.57 km.
Total exercise time: 12 hrs 55 minutes