Week 1: 40 miles Mon to Sun (Feb 5-11)
18x1min/1min, 6x3 min 90 sec, 3 miles steady state, 4 strides
Saturday, November 10, 2012
10 miles (milers)
2 mile warm-up
7:26, 7:03
6 X 1 mile off 4 minutes rest, out rockway
and back
6:02(hr 169), 5:41(hr 166),
5:58, 5:37, 5:45, 5:45
2 mile cool down
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