morning:1 mile warm-up 4 X 50 speed drill-5 mile time trial at the track 20 laps 5:42,
11:33, 17:17, 22:53, 28:40= 5:44 per mile, 1 mile cool down
evening 6.3 miles with Paul on trails
Week 1: 40 miles Mon to Sun (Feb 5-11)
18x1min/1min, 6x3 min 90 sec, 3 miles steady state, 4 strides
