Week 1: 40 miles Mon to Sun (Feb 5-11)
18x1min/1min, 6x3 min 90 sec, 3 miles steady state, 4 strides
Thursday, November 1, 2012
Wednesday, October 31, 2012
6 miles on roads, 43:42 (7:17/m)
5 minutes easy, 5 minutes 75% effort, 5 min easy, 4 minutes 80% effort, 5 minutes easy, 3 minutes 85% effort, 5 minutes easy, 2 minutes 90% effort, 5 minutes easy, 1 minute 100%, 3:42 easy
Tuesday, October 30, 2012
1000 X 6 (off 60 sec)
1 mile warm-up
6 X 1000 (200 jog) 3:28's
right hamstring better,
but still gotta go easy on the push off
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