29 myles - 3.31:29

HR loop - 6:30 A.M.
mid 30s, North wind, dry trails
mind/body - good/lots o bathroom stops
Hard effort

Prescribed workout: 4 hours - Miwok simulation

• 30 min 50K pace
• 1.15 easy effort
• 30 min 50K pace
• 1.15 easy effort
• 30 min 50K pace
  

Actual workout: 29 myles - 3.31:29 - avg. 7:16

• 5.4 myles 37:36 avg. 6:57 (trails)
  
• 7.9 myles 1.01:09 avg. 7:44 (road)
  
• 5.4 myles 37:25 avg. 6:55 (trails)
  
• 7.9 myles 1.00:50 avg. 7:42 (road)
  
• 2.1 myles 14:26 avg. 6:52 (trails)
  

Actual didn't feel too well this morning. Thank goodness for the several outhouses on this route because I needed ev-er-y one of them! On the bright side of things, I won't have to spend any money on Golytely this month...

I followed the schedule pretty close but as you can see I skipped out on 1/2 of the last 50K effort but the cumulative 50K effort was close to what was prescribed. I still felt strong in the end so I'm hopeful for a strong finish in Miwok. Roger Stones met me about 1/2 way through the workout so he pushed me to a finish strong - thanks Roger! It was kinda nice to have some company for a change.