Training Week 4/7/14

4/8/14 - 6 mile loop and 1.5 mile cool down.  Ran under 142 HR.  Legs felt better than I thought they would following the race.
Went to the gym and did the stepmill at 142.  Hit level 16 for 3 minutes (new high) and did 2840 steps in 30 min.  Did a .5 mile cooldown on the treadmill.
4/9/14 - Ran 6.2 at the cove.  4 gorge, tuck, comet and road out.
4/11/14 - Pre rode, marked and then ran the MMM 10k course.  Ran the course in 48:24 conservatively up and hard on the downs.
4/12/14 - Ran the MMM 10k course with Gina
4/13/14 - Ran 19.25 on the Hollins greenway to the Cove/AT loop.  Felt good and took it pretty easy.  Legs were a little rough from the two MM days.
Total for the week; 50.25 miles running and 7 miles on the mtn bike.