Running: Week minus 18 and 17 training summary*

*weeks until target marathon (Columbus)

Week -18:
Mon: off
Tues: Run Track 12x400 w 200m recovery (range 77-89 sec; median 85) 6m; Avg HR 167; Max 193
Wed: Bike (spin) 40 min (3m equiv)
Thur: Off
Fri: Run (indoor track) pace; 48 min (approx 6 m+); avg HR 172; Max 191
Sat Bike (spin) 3 mile equiv HR avg 153/max 164
Sun: Run 14 m Bethesda-Union Station w excursion around monuments and East Capitol; Avg HR 156 (Approx 2 hrs)

Total miles :32

Week -17:
Mon: Run 3m easy
Tues: Off
Wed: Bike (spin) 35 min (3 mile equiv)
Thur: run track 12x200 w 200 recov. (34-40; 36 median); and 2x400 (80,82)
Fri: Off
Sat: Bike (road) 30 miles (8mile run equiv): approx 2hr, rock creek park
Sun: Run 16m KenGar north (approx 2 hours)

Total Miles 35

Weekly mileage has climbed above 30 for first time, w long run of 16