8 miles 20 X 400 with 100 jog recovery

1mile warm-up 4 X 50 sprint drill, 20 X 400 with 100 jog recovery, 82,82,82,82,-83,83,83,83,- 83,83,83,83, 84, 84, 84, 84, - 85, 86, 87, 88. Very windy and I was getting blown around good the last few 400's. 1 mile cool down
8 miles

10 miler with Jeff

10 miler road with Jeff-2.5 miles warm-up 400 on 400 off for 8km 2.5 miles cool down 70:32/7:03 mile

Aerobic phase to date

weeks 1, 2, 3:
60 miles, 10 milers for 6 days, day off and 3 mile time trials.

week 4
easy week and race 5k 17:16

weeks 5,6,7:
80 miles, 12 milers for 6 days, day off and 3 X 2k on the track

week 8
easy week and race 5k 17:37

weeks 9, 10
100 miles, double runs in the morning 10 and 4 milers in the evening
currently on week 11 and doing 60 is the plan

pending 8k road race Nov 28th