Sean Gillies: Quad Rock training weeks seven, eight, nine, and ten
I'm squishing four weeks worth of recap into this one post.
First, the numbers.
40 hours, 32 minutes all training
99 miles running
15,600 ft D+ running (and treadmill)
I'm less concerned with miles than I used to be, but I'm still writing these numbers down for continuity's sake.
I'm running four days a week and riding or other cross-training 2-3 days. Two of my runs are easy, but not slow. One has some high intensity intervals or hill sprints. The other is a 2-3 hour run with 45-60 minutes of tempo pace in the middle. My top speed hasn't increased in the past four weeks, but my easy pace has improved a lot. With five more weeks of training ahead before I begin to taper off, I'm looking forward to getting even faster at zones 2 and 3.
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