mon 200p 800c dips incline bench
tues 200p 800c doorway pullups 6x10
weds 10 miles at baker st 4x800 4x200 251 244 242 235 34 33 32 31 100p 400c
fri 10 miles 200p 800c
sat 300p 1100c doorway pullups 10 12 14 12 10
sun 10 miles incline bench
30 miles 1000p 3900c
tues 400p 1000c
weds 8 miles 4x(200 200 400) 38 36 77, 36 36 76, 36 36 74, 35 35 71 the track had some snow on it but i dont think it slowed me down that much, i just had trouble getting the legs goin. the last set i finally started feeling good. 100p 400c
thurs 5 miles
sat 7 miles 300p 1200c
sun 11 miles did the same carrs pond trail workout i did in the summer and i was a lot faster. 2.2 miles 1238, 1 mile 540. 200p 600c
31 miles 1000c 3200c
mon 8 miles 200p 600c
thurs 12 miles 200p 600c nooseneck 18k 117:07 fun hilly course
fri 200p 800c
sat 400p 600c
20 miles 1000p 2600c
mon 10 miles i.t. band is wicked sore. this might be the only injury i never had before. hope its not a big deal. 200p 700c
tues 200p 700c
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