Monday, November 2, 2009
14.07 miles(2 runs)
morning 10.03-mile trail run steady state 72:05/7:11 per mile
evening road run 4.04 miles 29:25, 7:16/mile, 4 X 50 sprint drill
Tuesday, November 3, 2009
14.67 miles 2 runs
morning 4.13 miles trails and 8 X 100 strides on Brock field, 33:35
evening run 10.04 miles with Jeff/2.5 warm-up/400 fast 400 easy for 8km/2.5 cool down 71:58/7:10 per mile
Wednesday, November 4, 2009
14.40 miles double run
10.34 miles morning: 1:28:21 legs sore and tired today....ran on the trails could be from the fast 100 strides yesterday or the 400's
evening 4.06 miles 34:04....legs heavy....oh well recovery day should be good tomorrow 4 X 50 sprint drill
Thursday, November 5, 2009
14.68 miles double run
morning 4.14 miles easy trails wet and 8 X 100 strides on grass, 36:03
evening 10.04 miles with Jeff 2.5 mile warm-up 400 on 400 off for 8km 4km cool down 72:07/7:10 mile pace
Friday, November 6, 2009
16.74 miles trails double run
morning 10.54 miles trail run wet, 1:26:27 8 X 100 strides
evening 6.2 miles with Paul on the trails 51:00
Saturday, November 7, 2009
15.5 miles double run
10.5 miles morning on the trails with Jeff into port and back, having trouble on the hills legs very heavy. 78:44(7:29miles)
evening easy 5 miles on the road in 38:25 4 X 50 sprint drill within run
at 90 miles for 6 days 10 miler tomorrow and my 2nd week of 100 miles is in the bank
Sunday, November 8, 2009
2nd 100 mile week complete
10 miles trails, 84:26, 8 X 100 strides Brock field fast. The last 10 miles was the toughest of the bunch. Like climbing a hill hardest near the top of the peak. Next week just 60 miles...no injuries!
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