Tuesday: 16 miles total. 6 mile run in the early afternoon (50 minutes, 400 feet of climbing), 10 mile speed progression workout in later afternoon ending with 7min, 6:45min, 6:30 minute miles (1hr 15 min, 550 feet of climbing)
Wednesday: 10 mile farlek with 1 min hard running per mile, rest of the time easy pace (1hr. 25min, 500 feet of climbing).
Thursday: 12 miles total, 2 runs: 5 mile tempo in AM (35 minutes, 500 feet of climbing). 7 miles easy in afternoon (1 hr. 500 feet of climbing).
Friday: 22 miles by Lake Padden and in Chuckanuts focusing on fast uphills (3,500 feet of climbing & 3 hr. 45 min).
Saturday: 11 miles total. 7 miles easy in the AM on treadmill (1hr. 10min), 4 miles in PM practicing fast hiking (4-4.5 mph on 12 %+ grade).
Sunday: 15 miles total. 8 miles in morning on treadmill with 12x400 meter repeats plus 5 miles of warm up/cool down. 7 miles in PM, easy.
Run mileage: 90.5 miles
Running Elevation gain: 8,265 feet
Biking miles: 26 miles
Biking Gain: 850 feet
Total time exercising: 15.5 hours