Week 1: 40 miles Mon to Sun (Feb 5-11)
18x1min/1min, 6x3 min 90 sec, 3 miles steady state, 4 strides
Saturday, January 2, 2010
13.24(1:37:50) 7.23/mile
13.24 miles 9am with Jeff coldest day yet, 1:37:50(7:23/m) legs felt good pretty much the whole way. Home/riverview/lockhart/glenridge/south drive/westchester/church/4th ave/wellandvale/path to martindale/1st street louth/pelham/top of glendale hill.
Friday, January 1, 2010
2nd overall 3 mile road race 17:00(total 6 miles)
3 mile race.....icy conditions....got caught in the pack on the way out hard to get through everyone and icy so first 1km and last 1km's slow cuz of the icy roads, the middle kms were good footing 3:37(5:49/m pace), 3:29(5:36/m pace), 3:35(5:46/m pace), 3:25(5:31/m pace) (14:06 at 4k) last 800 (2:54) 17:00 for 3 miles 2nd overall.
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