7.5 miles
Went to the track with Gary and warmed up for a mile, 4 X 50 speed drill, 20 X 400 fast 100 jog recovery in 78, 80, 80, 80, 80, 80, 80, 80, 80, 80, 80, 80, 82, 81, 81, 80. Gary did 8 x 400 with 400 jog in 80 seconds.
Week 1: 40 miles Mon to Sun (Feb 5-11)
18x1min/1min, 6x3 min 90 sec, 3 miles steady state, 4 strides
Wednesday, November 18, 2009
Tuesday, November 17, 2009
6.17 miles at 7:00 pace-hillwork
ran 6.17 miles with Jeff on the roads in 43:12 at 7:00 min pace/we worked on the hills.
Monday, November 16, 2009
8.68 miles (60.81 mile week complete)
ran cross country 8.68 miles with 8 X 100 fast strides on Brock field inclusive.
62:56-60 miles for the week.
62:56-60 miles for the week.
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