Week 1: 40 miles Mon to Sun (Feb 5-11)
18x1min/1min, 6x3 min 90 sec, 3 miles steady state, 4 strides
Saturday, December 19, 2009
8.17 on Orlando strip 55:41 (6:48 mile)
8.17 miles in 55:41 with garmin ran in Orlando along hiway 192 out and back ran out of road anyhow picked up 4 X 100 speed drill at the end near hampton hotel
Thursday, December 17, 2009
8.5 miles treadmill (florida)
60 minutes on the treadmill 20 minutes at 7:30 pace, 20 minutes at 6:58 pace, 20 minutes at 6:28 pace(last minute at 5:00 minutes pace)
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