into effingham to sulphur springs and back, and added another 5 miles vansickle/1st street louth and glendale glenridge/lockhart/northcliff 1:53:26 (7:30/m)
http://www.gmap-pedometer.com/?r=3471545
Week 1: 40 miles Mon to Sun (Feb 5-11)
18x1min/1min, 6x3 min 90 sec, 3 miles steady state, 4 strides
Thursday, February 11, 2010
Wednesday, February 10, 2010
4 miles 10 X 200 speed drill
1 mile warm-up 10 X 200 speed drill 1.5 mile cool down(7:11/mile overall pace) quite chilly
Tuesday, February 9, 2010
6 miles outdoor track 35:14
Jogged 1 mile put on the flats and hit the outdoor track in the wind and light snow for a 6 mile time trial 5:50, 11:52,17:50, 23:40, 29:30, 35:14 (5:44 last mile)
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