Week 1: 40 miles Mon to Sun (Feb 5-11)
18x1min/1min, 6x3 min 90 sec, 3 miles steady state, 4 strides
Tuesday, October 20, 2009
3 miles easy-race taper
along the trails with Mark on his bike easy run....tapering for 5k road race in the states
Monday, October 19, 2009
Sunday, October 18, 2009
Track 200/300/400 X 5 (5:20 pace)
1 mile warm-up, 4 X 50 sprints-200/300/400 X 5 with 100 jog....38's, 60's, 80's, Windy again. 5:20 pace per mile, 3:20 per km
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