Week 1: 40 miles Mon to Sun (Feb 5-11)
18x1min/1min, 6x3 min 90 sec, 3 miles steady state, 4 strides
Friday, March 19, 2010
6.15 easy run 47:16 (7:41/m)
6.15 miles 47:16 (7:41/m) easy run around the Welland island with Rover and AK.
Thursday, March 18, 2010
10 miles hilly 1:15:23 (7:32/m)
10 miles hilly 1:15:23 (7:32/m) home-trails-hydro-st. Davids-merittville-decew-cardiac-morninstar trail-decew-pelham home last 2 miles did 10 X 100 speed drill
Wednesday, March 17, 2010
Track 12 X 400 (100 jog)
1 mile warm-up, 4 X 50 stride outs, 12 X 400(100 jog), 77, 76, 75, 75, 76, 76, 77, 75, 76, 76, 76, 77. 1 mile cool down Pacework (5:04 mile pace)
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