Week ending 8/6/11 90 miles ALASKA 10K CLASSIC

Sunday:   19 miles w/ 15 at Marathon Pace (1:47:34, 5:39 pace) avgHR 145
               2miles warmup, 15 at marathon pace (5:33 - 5:15 pace), HR 134-162, 2 wd
               Nailed it.

Monday:  AM  easy 5 miles (33:46, 6:45pace) avgHR 124
                PM  easy 8.5 miles (56min, 6:35 pace)  avgHR 121

Tuesday:   easy 12 miles (75:24, 6:17 pace)  avgHR 129, 6:46 - 5:45 pace

Wednesday:   12.75 Miles MIXED WORKOUT(6:08pace for all): (4x4min Tempo, 2x3minINT)
                      4 wu (7:15-6:48-6:15-5:58)
                      Tempos (11.6 - 11.7 - 11.7 - 11.8 mph) 5:10 - 5:05 pace
                      Intervals 4:48 pace
                   
Thursday:   easy 11 miles (72:53, 6:37 pace) avgHR 117

Friday:  AM easy 6 miles (41:11, 6:51pace)  avgHR 113
            PM easy 4 miles (28:38, 6:53 pace)avgHR 118 stung by a bee on the lip!

Saturday:  ALASKA 10K CLASSIC    2.5 miles warmup
                4:49.6 - 4:46.6 - 4:52.4 - 4:49.4 - 4:52.9 - 5:06.3 - 76.9     30:34   2nd Place to Chelimo
                Ran very well.     3.75 wd