Week 1: 40 miles Mon to Sun (Feb 5-11)
18x1min/1min, 6x3 min 90 sec, 3 miles steady state, 4 strides
Wednesday, March 24, 2010
10 miles 1:15(7:26/m) (12 X 150 speed drill)
10 miles 1:15 (7:26/m) trails hydro hill up around to decew and around lake Gibson to the trail and back up decew/Jackson flats 12 X 150 speed drill good turnover on Decew
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
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