MON Jun 29✓ Done
Recovery 2 mi
2.0mi~22 MINTIMEZ1ZONE259ft
Z1Very easy / conversational, RPE 2–32 MI
The plan
Western States 100
Saturday Nov 7 · 10 of 21 weeks banked71 DAYS
WEEK 3 OF 21 · Base
37TARGET MI
2,758CLIMB FT
6H 02MTIME
Week 3
Base · Jun 29
TUE Jun 30✓ Done
Easy 3 mi
3.0mi~30 MINTIMEZ2ZONE309ft
Z2Easy / full sentences, RPE 3–53 MI
WED Jul 1+ Strength✓ Done
4 x 6 min cruise intervals
6.0mi~47 MINTIMEZ3ZONE240ft
MAIN4 x 6 min at Z3 / steady-state, just below threshold4 X 6 MIN
RECOVER90s easy jog float
STRENGTHEccentric quad and calf durability to stand in for descents your terrain lacks
THU Jul 2✓ Done
Easy 3 mi
3.0mi~30 MINTIMEZ2ZONE309ft
Z2Easy / full sentences, RPE 3–53 MI
FRI Jul 3
Rest day
SAT Jul 4✓ Done
Easy 8 mi
8.0mi1H 13MTIMEZ2ZONE214ft
Z2Easy / full sentences, RPE 3–58 MI
SUN Jul 5✓ Done
15 mi long run, 1,427 ft
15.0mi2H 40MTIMEZ2ZONE1,427ft
Z2Easy / full sentences, RPE 3–515 MI
The build
21 weeks · peak 101 mi