Week 1: 40 miles Mon to Sun (Feb 5-11)
18x1min/1min, 6x3 min 90 sec, 3 miles steady state, 4 strides
Tuesday, November 10, 2009
10 miler with Jeff
10 miler road with Jeff-2.5 miles warm-up 400 on 400 off for 8km 2.5 miles cool down 70:32/7:03 mile
Aerobic phase to date
weeks 1, 2, 3:
60 miles, 10 milers for 6 days, day off and 3 mile time trials.
week 4
easy week and race 5k 17:16
weeks 5,6,7:
80 miles, 12 milers for 6 days, day off and 3 X 2k on the track
week 8
easy week and race 5k 17:37
weeks 9, 10
100 miles, double runs in the morning 10 and 4 milers in the evening
currently on week 11 and doing 60 is the plan
pending 8k road race Nov 28th
60 miles, 10 milers for 6 days, day off and 3 mile time trials.
week 4
easy week and race 5k 17:16
weeks 5,6,7:
80 miles, 12 milers for 6 days, day off and 3 X 2k on the track
week 8
easy week and race 5k 17:37
weeks 9, 10
100 miles, double runs in the morning 10 and 4 milers in the evening
currently on week 11 and doing 60 is the plan
pending 8k road race Nov 28th
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