Week 1: 40 miles Mon to Sun (Feb 5-11)
18x1min/1min, 6x3 min 90 sec, 3 miles steady state, 4 strides
Tuesday, November 10, 2009
10 miler with Jeff
10 miler road with Jeff-2.5 miles warm-up 400 on 400 off for 8km 2.5 miles cool down 70:32/7:03 mile
Aerobic phase to date
weeks 1, 2, 3:
60 miles, 10 milers for 6 days, day off and 3 mile time trials.
week 4
easy week and race 5k 17:16
weeks 5,6,7:
80 miles, 12 milers for 6 days, day off and 3 X 2k on the track
week 8
easy week and race 5k 17:37
weeks 9, 10
100 miles, double runs in the morning 10 and 4 milers in the evening
currently on week 11 and doing 60 is the plan
pending 8k road race Nov 28th
60 miles, 10 milers for 6 days, day off and 3 mile time trials.
week 4
easy week and race 5k 17:16
weeks 5,6,7:
80 miles, 12 milers for 6 days, day off and 3 X 2k on the track
week 8
easy week and race 5k 17:37
weeks 9, 10
100 miles, double runs in the morning 10 and 4 milers in the evening
currently on week 11 and doing 60 is the plan
pending 8k road race Nov 28th
Sunday, November 8, 2009
2nd 100 mile week complete
10 miles trails, 84:26, 8 X 100 strides Brock field fast. The last 10 miles was the toughest of the bunch. Like climbing a hill hardest near the top of the peak. Next week just 60 miles...no injuries!
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