Week 1: 40 miles Mon to Sun (Feb 5-11)
18x1min/1min, 6x3 min 90 sec, 3 miles steady state, 4 strides
Thursday, November 19, 2009
Rest day
staying ahead of the game.....taking today off haven't had a day off for 9 days. Rest is good tomorrow 5 mile time trial
Wednesday, November 18, 2009
20 X 400 in 80-81(100 jog rec) 7.5 miles
7.5 miles
Went to the track with Gary and warmed up for a mile, 4 X 50 speed drill, 20 X 400 fast 100 jog recovery in 78, 80, 80, 80, 80, 80, 80, 80, 80, 80, 80, 80, 82, 81, 81, 80. Gary did 8 x 400 with 400 jog in 80 seconds.
Went to the track with Gary and warmed up for a mile, 4 X 50 speed drill, 20 X 400 fast 100 jog recovery in 78, 80, 80, 80, 80, 80, 80, 80, 80, 80, 80, 80, 82, 81, 81, 80. Gary did 8 x 400 with 400 jog in 80 seconds.
Tuesday, November 17, 2009
6.17 miles at 7:00 pace-hillwork
ran 6.17 miles with Jeff on the roads in 43:12 at 7:00 min pace/we worked on the hills.
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