10 miles total
2.5 mile warm-up, 4 X 150 strides
5 X 200/300/400 (100 jog recovery)
38's, 58's, 78's
3.5 mile cool down
Week 1: 40 miles Mon to Sun (Feb 5-11)
18x1min/1min, 6x3 min 90 sec, 3 miles steady state, 4 strides
Wednesday, July 11, 2012
Tuesday, July 10, 2012
10 miles, 73:38 (7:21/m)
Untitled by runperryrun at Garmin Connect - Details
10 miles, 73:38 (7:21/m)
in Effingham hills,
7:32, 7:41, 7:18, 7:22, 7:21,
6:48, 7:01, 7:26, 7:28, 7:35.
10 miles, 73:38 (7:21/m)
in Effingham hills,
7:32, 7:41, 7:18, 7:22, 7:21,
6:48, 7:01, 7:26, 7:28, 7:35.
Monday, July 9, 2012
Track 200/300/400 X 5
10 miles total
2.5 mile warm-up, 4 X 150 strides
5 X 200/300/400 (100 jog recovery)
38's, 58's, 78's
3.5 mile cool down
2.5 mile warm-up, 4 X 150 strides
5 X 200/300/400 (100 jog recovery)
38's, 58's, 78's
3.5 mile cool down
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