10 miler with Jeff 7:19/mile roads a winter run face frozen after....
not too bad for Dec 8
Week 1: 40 miles Mon to Sun (Feb 5-11)
18x1min/1min, 6x3 min 90 sec, 3 miles steady state, 4 strides
Tuesday, December 8, 2009
Monday, December 7, 2009
14 miles-track 40 X 400 with 100 jog
1 mile warm-up, 4 X 50 sprint drill, 40 X 400 with 100 meter jog recovery-85, 83, 84, 85/84, 84, 84, 85/84, 83, 84, 85/84, 84, 84, 85/84, 85, 84, 85/85, 84, 85 ,85/ 85, 85, 85, 85/ 85, 85, 85, 86/86, 85, 86, 85/87, 87, 87, 87. jogged 800 meters for cool down
tough workout
tough workout
Sunday, December 6, 2009
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