Week 1: 40 miles Mon to Sun (Feb 5-11)
18x1min/1min, 6x3 min 90 sec, 3 miles steady state, 4 strides
Tuesday, March 23, 2010
12 X 400(100 jog) 79's(5:16 mile pace)
2 mile warm-up, 4 X 75 strides, 12 X 400(100 jog), 2 mile cool down rainy and windy 78, 78, 79, 79, 79, 79, 79, 79, 79, 79, 80, 80 pacework (5:16/m)
Sunday, March 21, 2010
13 easy road/trail 1:35:22 (7:20/m)
13 miles 1:35:22(7:20/m)with Jeff 5 mile road loop, and merrit trail into port and back
Saturday, March 20, 2010
2 mile time trial (11:30) very windy
1 mile warm-up, 4 X 50 stride outs, 2 mile time trail (5:40, 5:50) 11:30 very windy. 1 mile cool down.
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