Week 1: 40 miles Mon to Sun (Feb 5-11)
18x1min/1min, 6x3 min 90 sec, 3 miles steady state, 4 strides
Tuesday, March 9, 2010
easy 6 miles with 10 X 100
6.01 miles with Mark he was on his bike on the greater niagara parkway trail st. Catharines up to Thorold did 10 X 100 within 49:51 (8:17/m)
Monday, March 8, 2010
Finally Track work 12 X 400 (100 jog)
1 mile warm-up, 4 X 50 sprint drill, 12 X 400 (100 meter jog recovery) 80, 80, 80, 80, 80, 80, 80, 80, 80, 80, 80, 78. 1 mile cool down. Pacework 5:20 mile pace.
Sunday, March 7, 2010
14 miles 1:51:38(7:58/m)
14 miles 1:51:38(7:58/m) Ran effingham, home pelham, effingham, roland, sulphur springs, effingham, metler, hansler, hollow, holland, cataract, morningstar mill. http://www.gmap-pedometer.com/?r=3525063 Ran out of steam today and stopped at 14.
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