mon 100p 400c
tues 7 miles
weds 12 miles, 10 in 6137
thurs 100p 400c
fri 300p 1000c
sun 13 (goose pond 12 in 113:53)
tues 4
thurs 11 worked out on the trails and xc course at school. (1.5 mi hard effort w/ huge hill 908, 1 mile on the course 600, 3x800 on the course 248 249 243) a lot harder than it looks. really tough trails and hills
sun 10 with naj and ferenc
didnt lift this week
Thursday, October 24, 2013
Thursday, October 10, 2013
last few weeks
9 16 to 9 23
16 miles, 700p, 2100c
1 good run goose pond 12 in 116
9 23 to 9 29
30 miles, 1000p, 4000c
1 good run 10 miles with 4 in 2430
9 30 to 10 6
27 miles, 1100p, 4100c
workouts- 9 miles with ferenc 52 min (we called it 9 until today), railbed workout with naj 3x1500 507 445 452, one day record 1100c
16 miles, 700p, 2100c
1 good run goose pond 12 in 116
9 23 to 9 29
30 miles, 1000p, 4000c
1 good run 10 miles with 4 in 2430
9 30 to 10 6
27 miles, 1100p, 4100c
workouts- 9 miles with ferenc 52 min (we called it 9 until today), railbed workout with naj 3x1500 507 445 452, one day record 1100c
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