am: (9 miles total) race Candy Cane, forgot my Garmin!, oh well race went well
3 mile warm-up, race 3.25 miles in 17:36 for 2nd place, I know I was 3:20 at the km and 3:20 at 2k, according to Kevin Farr and this race is about 40 seconds long so I am thinking I was 16:56 for 5k, 3 mile cool down
http://www.chiptimeresults.com/resultsreader.php?y=2012&r=CandyLaneL.htm
pm: Track (7.5 miles total) 1 mile warm-up, strides
1 mile 5:48, 400 jog, 1200 4:20, 400 jog, 1000 3:26, 400 jog, 800 2:40, 400 jog 600 2:01 400 jog, 400 77 400 jog, 200, 38, 400 jog, 100 16
1 mile cool down
Week 1: 40 miles Mon to Sun (Feb 5-11)
18x1min/1min, 6x3 min 90 sec, 3 miles steady state, 4 strides
