into effingham to sulphur springs and back, and added another 5 miles vansickle/1st street louth and glendale glenridge/lockhart/northcliff 1:53:26 (7:30/m)
http://www.gmap-pedometer.com/?r=3471545
Week 1: 40 miles Mon to Sun (Feb 5-11)
18x1min/1min, 6x3 min 90 sec, 3 miles steady state, 4 strides
