9, 8, 9, 8, 9, 8, 9 distance block.
2 weeks distance, 2 weeks tempos, 2 weeks sharpen, race.
Week 1: 40 miles Mon to Sun (Feb 5-11)
18x1min/1min, 6x3 min 90 sec, 3 miles steady state, 4 strides
Friday, August 12, 2011
9 miles 1:09:11 (7:40/mile)
Untitled by runperryrun at Garmin Connect - Details 9 miles 1:09:11 (7:40/mile)
8:13, 9:10(hydro hill), 7:30, 7:41, 8:03, 7:51, 8:26, 6:28, 5:42
8:13, 9:10(hydro hill), 7:30, 7:41, 8:03, 7:51, 8:26, 6:28, 5:42
Thursday, August 11, 2011
8 miles 53:32 (6:40/m)
Untitled by runperryrun at Garmin Connect - Details8 miles 53:32 (6:40/m) roads/trails down in Port Dalhousie 53:32 (6:40/m)
6:47, 6:46, 6:58, 6:34, 6:42, 6:30, 6:33, 6:35
6:47, 6:46, 6:58, 6:34, 6:42, 6:30, 6:33, 6:35
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