2 mile warm-up 4 X 100 strides 5k road race, wicked wind the first 3 k on hamilton mountain then down the mountain 5:32, 5:30, 5:02, 17:18 for 5k, 3:28/km,
http://www.chiptimeresults.com/resultsreader.php?y=2010&r=SlainteS.htm 5:34/mile
Week 1: 40 miles Mon to Sun (Feb 5-11)
18x1min/1min, 6x3 min 90 sec, 3 miles steady state, 4 strides
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