Week 1: 40 miles Mon to Sun (Feb 5-11)
18x1min/1min, 6x3 min 90 sec, 3 miles steady state, 4 strides
Thursday, November 25, 2010
Wednesday, November 24, 2010
7 mile 30 hill run 45:54 (6:33/m) CR
Untitled by runperryrun at Garmin Connect - Details 7 miles 45:54 (6:33/m) course record effingham 30 hill run 3rd day in a row. 2. 5 miles warm-up, 5 X 3 min 5k pace effort and 3 minutes steady in between mile splits: 6:22, 6:37, 6:35, 6:22, 6:00, 6:52, 7:01
Tuesday, November 23, 2010
30 hill run 47:02 (6:42/m)
Untitled by runperryrun at Garmin Connect - Details 7 miles on same run as yesterday in Effingham 47:02(new record) (6:42/m)2.5 warm-up, 7 X 2:00 with 2:00 steady recovery. Mile splits 6:24, 7:17, 6:41, 6:20, 6:00, 6:58, 7:16.
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