Monday, November 23, 2009

Week ending November 29, 2009

11/23 - 45 minutes AM (6 miles), 60 minutes PM (20 minutes warm up, 20:22 minutes tempo with 5:28.5, 5:27.5, 5:25.7 for 3X1600M and 4:00.6 for 1200M, 20 minutes cool down, 9 miles total)

11/24 - 60 minutes AM (7.5 miles), 60 minutes PM (8 miles)

11/25 - 75 minutes AM (10.5 miles), 40 minutes PM (5 miles easy at Maudslay)

11/26 - 60 minutes (8 miles)

11/27 - 45 minutes (6 miles)

11/28 - York Turkey Trot, 4+ miles warm up, 16:11 (1st), 2+ miles cool down (about 9 miles)

11/29 - 105 minutes (13 miles easy on trails)

Summary: About 82 miles for the week with a short tempo and a decent race. Plus the easy Sunday run should let me start next week off pretty good.

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