Tuesday, October 20, 2009

Week ending October 25, 2009

10/19 - 55 minutes easy (7 miles)

10/20 - 79 minutes easy (10+ miles)

10/21 - Workout Wednesday (9 miles total) 2 easy miles to warm up, then 2x200, 2x400, 800, 2x1200, 800, 2x400, 2x200, all targeting 37.5s/200m
200 @ 34.4 (oops)
(67 seconds recovery, 200m)
200 @ 38.8 (over correction, trying to feel the right pace)
(67, 200m)
400 @ 74.7
(66, 200m)
400 @ 75.4
(68, 200m)
800 @ 2:30.9
(2:18, 400m)
1200 @ 3:44.9
(2:24, 400m)
1200 @ 3:44.7
(2:19, 400m)
800 @ 2:29.9
(2:08, 400m)
400 @ 73.3
(71, 200m)
400 @ 72.7
(67, 200m)
200 @ 34.9
(65, 200m)
200 @ 34.1
Easy mile+ cool down.

10/22 - 60 minutes easy (7+ miles)

10/23 - 76 minutes easy (10 miles)

10/24 - 95 minutes easy (12 miles)

10/25 - 110 minutes easy (15+ miles)

71 miles for the week with a solid workout on Wednesday.

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