MON Sep 21✓ Done
Recovery 2 mi
2.0mi~24 MINTIMEZ1ZONE461ft
Z1Very easy / conversational, RPE 2–32 MI
The plan
Western States 100
Saturday Dec 19 · 11 of 21 weeks banked67 DAYS
WEEK 9 OF 21 · Build
52TARGET MI
4,752CLIMB FT
8H 59MTIME
Week 9
Build · Sep 21
TUE Sep 22✓ Done
Easy 3 mi
3.0mi~32 MINTIMEZ2ZONE511ft
Z2Easy / full sentences, RPE 3–53 MI
WED Sep 23+ Strength✓ Done
6 x 5 min hill repeats
8.0mi1H 18MTIMEZ4ZONE560ft
MAIN6 x 5 min at Z4 / hard sustainable on the climb6 X 5 MIN
RECOVERJog or walk down to start
STRENGTHEccentric quad and calf durability to stand in for descents your terrain lacks
THU Sep 24✓ Done
Easy 3 mi
3.0mi~32 MINTIMEZ2ZONE511ft
Z2Easy / full sentences, RPE 3–53 MI
FRI Sep 25
Rest day
SAT Sep 26✓ Done
17 mi long run
17.0mi2H 42MTIMEZ2ZONE353ft
Z2Easy / full sentences, RPE 3–517 MI
SUN Sep 27✓ Done
19 mi long run, 2,356 ft
19.0mi3H 31MTIMEZ2ZONE2,356ft
Z2Easy / full sentences, RPE 3–519 MI
The build
21 weeks · peak 101 mi