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10/22 - 10/28

Race week! Here are the details:

Monday (Oct. 22): off
Tuesday (Oct. 23): AM 10.5 miles, 3 x 2,000m repeats @ 6:50 (5:29 mile), 6:44 (5:24 mile), 6:36 (5:18 mile) with Fran at the UW track. 800m recovery jog after the first repeat; four minutes standing rest after the second repeat. Perfect workout: well paced and increasingly faster.
Wednesday (Oct. 24): AM 8 miles, :57, 7:10/mile, out-and-back on the Cap City Trail.
Thursday (Oct. 25): off
Friday (Oct. 26): AM 6 miles, :41, 6:50/mile, loop around Monona Bay. Feeling fresh, rested, and ready to go! 4 x 100m strides as a final tune up.
Saturday (Oct. 27): AM 51 miles, Surf the Murph 50 Mile, Minnesota, 1st place, 6:55:43 (course record). For a detailed recap, see my Race Report: Surf the Murph 50 Mile.
Sunday (Oct. 28): off

Weekly Totals: 74.5 miles, 9hrs:50. A great week. And more to come in preparation for the TNF-Championships on December 1st.

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