MON Jul 20✓ Done
Recovery 3 mi
3.0mi~33 MINTIMEZ1ZONE360ft
Z1Very easy / conversational, RPE 2–33 MI
The plan
Western States 100
Saturday Nov 7 · 10 of 21 weeks banked71 DAYS
WEEK 6 OF 21 · Base
45TARGET MI
3,734CLIMB FT
7H 33MTIME
Week 6
Base · Jul 20
TUE Jul 21✓ Done
Easy 4 mi
4.0mi~39 MINTIMEZ2ZONE410ft
Z2Easy / full sentences, RPE 3–54 MI
WED Jul 22+ Strength✓ Done
5 x 4 min hill repeats
7.0mi1H 06MTIMEZ4ZONE378ft
WARM UPEasy running to start, settle in before the work~15 MIN
MAIN5 x 4 min at Z4 / hard sustainable, push the climb5 X 4 MIN
RECOVERJog or walk down to start
COOL DOWNEasy running to finish~10 MIN
STRENGTHEccentric quad and calf durability to stand in for descents your terrain lacks
THU Jul 23✓ Done
Easy 4 mi
4.0mi~39 MINTIMEZ2ZONE410ft
Z2Easy / full sentences, RPE 3–54 MI
FRI Jul 24
Rest day
SAT Jul 25✓ Done
Easy 10 mi
10.0mi1H 31MTIMEZ2ZONE284ft
Z2Easy / full sentences, RPE 3–510 MI
SUN Jul 26✓ Done
17 mi long run, 1,892 ft
17.0mi3H 05MTIMEZ2ZONE1,892ft
Z2Easy / full sentences, RPE 3–517 MI
The build
21 weeks · peak 101 mi