Monday, September 28, 2009

Week ending October 4, 2009

9/28 - 12 miles, with 5 miles AM @ 8:00 pace, 7 miles PM @ 7:30 pace w/ strides

9/29 - 10.5 miles @ 7:15 pace

9/30 - 13 miles, with 4 miles AM @ 8:10 pace, 9 miles PM @ 56:59 w/ 1 easy mile warm up to track, 4 miles tempo in 21:52 (5:30, 5:29, 5:27, 5:26), 10 minutes easy (1+ mile), 2 miles tempo in 10:48 (5:28, 5:20), easy mile cool down back to the office.

10/1 - 8 miles @ 7:20 pace

10/2 - 12 miles, 5 miles AM @ 7:20 pace, 7 miles PM @ 6:55 pace

10/3 - 9 miles with sets of 2 minutes hard, 1 minute easy, 1 minute hard, 30 seconds easy, 30 seconds hard, 30 seconds easy

10/4 - 16+ miles @ 6:50 pace (last 16 miles of Maine Marathon with Tim Roache)

80.5 miles for the week with a solid tempo and a nice 16 miler at the end.

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