May 11 - May 17

WEEK 7
(total running miles =  @16.27 miles)

M o n d a y

Insanity - Pure Cardio


T u e s d a y

REST

W e d n e s d a y

Tempo Run - 6.08 miles 
Pine Creek Big Loop
25 F . real feel 18 F .  Sunny

2 mile warm up, 3 miles of tempo, 1.5 mile cool down

Min Elevation - 6,663 ft
Max Elevation - 6,997 ft

plit	Time	Distance	Avg Pace
Summary	47:46.0	6.08	7:52
1	8:45.8	1.00	8:46
2	8:35.4	1.00	8:35
3	6:55.1	1.00	6:55
4	6:49.4	1.00	6:49
5	4:17.8	0.63	6:47
6	8:43.0	1.00	8:43
7	3:38.8	0.45	8:07

T h u r s d a y

Recovery Run - 2 miles

Mountain Biking - 4.34 miles
Red Rocks Open Space
Beginnger Intermediate Group

Felt good but it definitely challenged my cardio.  Great evening for a ride with WMBA.


F r i d a y

REST


S a t u r d a y

Long Run - 8.19 miles
Royal Pine to Powers dirt trail and back
52F . Sunny

Min Elevation - 6,848 ft
Max Elevation - 7,047 ft

Split	Time	Distance	Avg Pace
Summary	1:06:24.0	8.19	8:07
1	8:28.6	1.00	8:29
2	8:23.0	1.00	8:23
3	8:15.5	1.00	8:16
4	7:46.6	1.00	7:47
5	8:26.4	1.00	8:26
6	8:22.6	1.00	8:23
7	7:53.0	1.00	7:53
8	7:23.0	1.00	7:23
9	1:24.9	0.20	7:15