Saturday, October 8, 2011

Week ending 5/28/11 77 miles

Sunday:      Easy 15.5 miles (1:43:47)

Monday:    Easy 8.1 miles w/Monica (56:45)

Tuesday:    10.6 miles w/ 4 x 2000m(5:10pace) w/400 jog
                  feet have been bothering me, especially in morning.    left big toe feels dislocated, right heel always sore in     
                        morning, and right calf has been tight at the beginning of nearly every run.


Wednesday:    AM   easy 7.5 miles (52 min)
                       PM    easy 5.4 miles (40min)  w/ Drills and strides

Thursday:         easy 10 miles (65min)   6:50-5:59 pace

Friday:     AM:  Arctic Valley w/ Novakovich  7.5miles (62min) .75 wu, 49min up, 6min wd
                PM:  easy 3.1 miles  (19:44)

Saturday:   10 mile Fartlek Run over TTK course
15:23 easy - 2:40 hard (interval pace) - 2:26 easy/mod -2:43 hard - 2:34 easy/mod -2:59 hard - 1:34 easy/mod -
54sec hard -2:34 easy/mod -2:40 hard -1:52 easy/mod -2:40 hard -2:40 easy/mod -3:34 hard -1:34 easy/mod -36sec hard -10:46 moderate

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