Week ending 10/1/11 82 Miles

Sunday:       In Boston.   Easy 17.75 miles.  Out/back from Sheraton along Charles River…last 2 on treadmill 
                         5:18(HR156) Felt mediocre outside(75deg+humid), great inside(120min)

Monday:      In Chatham Bar.  Easy 5.65 miles w/Mike Aish (41:14) avgHR112


Tuesday:       AM easy 11.75 miles (HR wacky over last 20min) 7:15 pace (86min)
                     PM easy 4.1 miles (30min) avgHR115



Wednesday:   AM 9 Miles w/ 4x1mi Tempo w/ Mike Aish 3 mile warmup w/ strides
                     5:05 - 5:03 - 5:03 - 5:00... quarter mile jog inbetween, 1 mile warmdown (58:00) 
                     PM  easy 4.75 miles w/ JC (36min)  avgHR109

              

Thursday:          In Chatham Bars.  Easy 10.15 miles w/Mike Aish (1:06:14) avgHR129


Friday:                In Boston.  Easy 10.16 miles along Charles River(68:50) avgHR126


Saturday:           9 miles w/ 6 miles of In/Out miles.    2 mile warmup 14:55
                     5:19(148)  -  5:54(137)  -  5:17(153)  -  5:56(139)  - 5:15(156)  -  5:53(144)
                     1 mile easy.    felt great.   Heart rates low.  (55:17) avgHR 133


Decent recovery week.   Anxious that HRs were so off the wall on some of the runs, but I think the 1-3 drinks I had Sunday-Tuesday might have had something to do with that.  Workout on the track felt good.   Saturday's workout felt great.