10.14 - 11 miles (1.30)
10.15 - off
10.16 - off
Wednesday, October 17, 2012
Monday, October 8, 2012
Oct. 7th to Oct. 13th
10.7 - 5 miles (35 mins)
10.8 - 14 miles (1.30) 5 miles (35 mins)
10.9 - 10 miles (1.10)
10.10 - 2 mile warm up 4x5 mins hard 2 mile cooldown
10.11 - 10 miles (1.20)
10.12 - 4 miles (32 mins)
10.13 - 2 mile warmup 13 mile race (1.09.38) 1 mile cooldown
Weekly Total: 72 miles
Monday, October 1, 2012
Sept. 30th to October 6th
9.30 - 10 miles (1.10)
10.1 - 8 miles (56 mins)
10.2 - 10 miles (1.10)
10.3 - 8 miles (56 mins) w/Strides
10.4 - 5 miles (35 mins)
10.5 - 1 mile warm up 6 miles @5.25 pace 1 mile cool down. 7 miles (56 mins)
10.6 - Bootcamp! + 5 miles (35 mins)
Weekly Total: 61 miles
Saturday, September 29, 2012
Sept. 23rd to Sept. 29th
9.23 - Sick 0 miles
9.24 - Sick 0 miles
9.25 - Sick 0 miles
9.26 - 5 miles (35 mins)
9.27 - Sick 0 miles
9.28 - Sick 0 miles
9.29 - 5 miles (25 mins)
Weekly Total: 10 miles
9.24 - Sick 0 miles
9.25 - Sick 0 miles
9.26 - 5 miles (35 mins)
9.27 - Sick 0 miles
9.28 - Sick 0 miles
9.29 - 5 miles (25 mins)
Weekly Total: 10 miles
Sept. 16th to Sept. 22nd
9.16 - 10 miles (1.10)
9.17 - 12 miles (1.25)
9.18 - 10 miles (1.10)
9.19 - 3 mile warmup 6 miles @5.18 pace 2 mile cooldown
9.20 - 8 miles (56 mins)
9.21 - 12 miles (1.25)
9.22 - 10 miles (1.10)
Weekly Total
73 miles
9.17 - 12 miles (1.25)
9.18 - 10 miles (1.10)
9.19 - 3 mile warmup 6 miles @5.18 pace 2 mile cooldown
9.20 - 8 miles (56 mins)
9.21 - 12 miles (1.25)
9.22 - 10 miles (1.10)
Weekly Total
73 miles
Friday, September 14, 2012
Sep. 9th to Sept. 15th
9.9 - 14 miles (1.35)
9.10 - 10 miles (1.10)
9.11 - 2 mile warm up 6 mile tempo @ 521 pace 2 mile cooldown
9.12 - 15 miles (?)
9.13 - 12 miles (1.12)
9.14 - 3 miles (25 mins)
9.15 - 2 mile warmup 8 x 3 mins hard 1.30 rest 2 mile cool down
Weekly total:
Approx...74 miles
9.10 - 10 miles (1.10)
9.11 - 2 mile warm up 6 mile tempo @ 521 pace 2 mile cooldown
9.12 - 15 miles (?)
9.13 - 12 miles (1.12)
9.14 - 3 miles (25 mins)
9.15 - 2 mile warmup 8 x 3 mins hard 1.30 rest 2 mile cool down
Weekly total:
Approx...74 miles
Wednesday, September 5, 2012
Sept. 2nd - Sept 8th
9.2 - 12 miles (1.14)
9.3 - 6 miles (42 mins)
9.4 - 1 mile warmup 6 miles at 5:21 pace 1 mile cool down 5 miles (40 mins)
9.5 - 12 miles (1.23)
9.6 - 6 miles (42 mins)
9.7 - 2 mile warmup 5x5 mins hard 3 mile cooldown
9.8 - 6 mile warmup 3 mile race (16:11) 6 mile cooldown
Weekly Total: 74 miles
9.3 - 6 miles (42 mins)
9.4 - 1 mile warmup 6 miles at 5:21 pace 1 mile cool down 5 miles (40 mins)
9.5 - 12 miles (1.23)
9.6 - 6 miles (42 mins)
9.7 - 2 mile warmup 5x5 mins hard 3 mile cooldown
9.8 - 6 mile warmup 3 mile race (16:11) 6 mile cooldown
Weekly Total: 74 miles
Tuesday, August 14, 2012
August 12th to August 18th
8.12 - 11 miles (1.15)
Weekly Total: 66.5 miles
8.13 - 7 miles (49 mins)
8.14 - 6 miles (42 mins) 2 mile warmup 5x5 mins hard w/230 rest 2 mile cooldown
8.15 - 9 miles (1.15) 4 miles (28 mins)
8.16 - 6 miles (42 mins) 1 mile warmup 10X400 meter Hills 6 mile cooldown
8.17 - 6 miles (42 mins)
8.18 - off
8.14 - 6 miles (42 mins) 2 mile warmup 5x5 mins hard w/230 rest 2 mile cooldown
8.15 - 9 miles (1.15) 4 miles (28 mins)
8.16 - 6 miles (42 mins) 1 mile warmup 10X400 meter Hills 6 mile cooldown
8.17 - 6 miles (42 mins)
8.18 - off
Weekly Total: 66.5 miles
Monday, August 6, 2012
August 5th to August 11th
8.5 - 2 mile warm up 4 mile race (20.58) 4 mile cooldown
8.6 - 12 miles (1.24)
8.7 - 6 miles (40 mins) 5 miles (35 mins)
8.8 - 10 miles (1.06)
8.9 - off
8.10 - 11 miles (1.13)
8.11 - 2 mile warm up 5x5mins hard w/ 230 rest. 4 mile cool down
Weekly Total: 64 miles
8.6 - 12 miles (1.24)
8.7 - 6 miles (40 mins) 5 miles (35 mins)
8.8 - 10 miles (1.06)
8.9 - off
8.10 - 11 miles (1.13)
8.11 - 2 mile warm up 5x5mins hard w/ 230 rest. 4 mile cool down
Weekly Total: 64 miles
July 29th to August 4th
7.29 - 10 miles (1.10)
7.30 - 5 miles (40 mins)
7.31 - 6 miles (42 mins)
8.1 - 2 mile warmup 5 miles @ 518 pace 2 mile cooldown
8.2 - off
8.3 - off
8.4 - 5 miles (40 mins)
7.30 - 5 miles (40 mins)
7.31 - 6 miles (42 mins)
8.1 - 2 mile warmup 5 miles @ 518 pace 2 mile cooldown
8.2 - off
8.3 - off
8.4 - 5 miles (40 mins)
Sunday, July 22, 2012
July 22nd to July 28th
7.22 - 5 miles (40 mins) 7 miles (49 mins)
7.23 - 7 miles (49 mins) 3 miles (21 mins)
7.24 - 5 miles (40 mins)
7.25 - off
7.26 - off
7.27 - 5 miles (40 mins)
7.28 - off
7.23 - 7 miles (49 mins) 3 miles (21 mins)
7.24 - 5 miles (40 mins)
7.25 - off
7.26 - off
7.27 - 5 miles (40 mins)
7.28 - off
Sunday, July 8, 2012
July 8th to July 14th
7.8 - 11 miles (1.30)
7.9 - 7 miles (56 mins)
7.10 - 10 miles w/ 6 x 4 mins hard 2min rest 5 miles (40 mins)
7.11 - 11 miles (1.30)
7.12 - 5 miles (40 mins)
7.13 - 8 miles (56 mins)
7.14 - 10 miles (1.10)
Weekly Total: 67 miles
7.9 - 7 miles (56 mins)
7.10 - 10 miles w/ 6 x 4 mins hard 2min rest 5 miles (40 mins)
7.11 - 11 miles (1.30)
7.12 - 5 miles (40 mins)
7.13 - 8 miles (56 mins)
7.14 - 10 miles (1.10)
Weekly Total: 67 miles
Monday, July 2, 2012
July 1st to July 7th
7.1 - 5 miles (40 mins) 11 miles (1:12)
7.2 - 5 miles (40 mins)
7.3 - 7 miles (49 mins)
7.4 - 2 mile warmup 4 mile race (20.34) 2 mile cooldown
7.5 - 7 miles (49 mins) 5 miles (40 mins)
7.6 - 14 miles (1.30)
7.7 - 13 miles (1.25)
Weekly Total: 72 miles
7.2 - 5 miles (40 mins)
7.3 - 7 miles (49 mins)
7.4 - 2 mile warmup 4 mile race (20.34) 2 mile cooldown
7.5 - 7 miles (49 mins) 5 miles (40 mins)
7.6 - 14 miles (1.30)
7.7 - 13 miles (1.25)
Weekly Total: 72 miles
Tuesday, June 26, 2012
June 24th to June 30th
6.24 - off
6.25 - 12 miles (1.45) 2.5 mile warmup 5 mile tempo @5.20 pace 3 mile cool down
6.26 - 5 miles (40 mins) 8 miles (53 mins)
6.27 - 10.5 miles (1.06)
6.28 - 5 miles (40 mins) 9.5 Miles (1.04)
6.29 - 3 miles warmup 10x2 mins w 2 min rest 2 mile cool down
6.30 - 5 miles (40 mins)
Weekly Total: 79 miles
6.25 - 12 miles (1.45) 2.5 mile warmup 5 mile tempo @5.20 pace 3 mile cool down
6.26 - 5 miles (40 mins) 8 miles (53 mins)
6.27 - 10.5 miles (1.06)
6.28 - 5 miles (40 mins) 9.5 Miles (1.04)
6.29 - 3 miles warmup 10x2 mins w 2 min rest 2 mile cool down
6.30 - 5 miles (40 mins)
Weekly Total: 79 miles
Monday, June 18, 2012
June 17th to June 23rd
6.17 - 3 mile warmup 3.1 mile race (15.25) 3 mile warmup
6.18 - 9 miles (1.07)
6.19 - 5 miles (40 mins) 7 miles (49 mins)
6.20 - 6 miles (48 mins) 8 miles (56 mins)
6.21 - 5 miles (40 mins) 5x5 mins hard w/ 2 min rest. 1 mile cool down
6.22 - 5 miles (40 mins)
6.23 - 7 miles (56 mins) 5 miles (33 mins)
Weekly Total: 72 miles
6.18 - 9 miles (1.07)
6.19 - 5 miles (40 mins) 7 miles (49 mins)
6.20 - 6 miles (48 mins) 8 miles (56 mins)
6.21 - 5 miles (40 mins) 5x5 mins hard w/ 2 min rest. 1 mile cool down
6.22 - 5 miles (40 mins)
6.23 - 7 miles (56 mins) 5 miles (33 mins)
Weekly Total: 72 miles
Tuesday, June 12, 2012
June 10th to June 16th
6.10 - 10 miles (1.10) 5 miles (40 mins)
6.11 - 8.5 miles (56 mins) 10.5 (1.20)
6.12 - off
6.13 - 3 mile warmup 8 x 800 @ 2.20 3 mile cool down
6.14 - 8.5 miles (56 mins) 5 miles (40 mins)
6.15 - off
6.16 - 5 miles (35 mins)
Weekly Total: 62.5 miles
6.11 - 8.5 miles (56 mins) 10.5 (1.20)
6.12 - off
6.13 - 3 mile warmup 8 x 800 @ 2.20 3 mile cool down
6.14 - 8.5 miles (56 mins) 5 miles (40 mins)
6.15 - off
6.16 - 5 miles (35 mins)
Weekly Total: 62.5 miles
Friday, June 8, 2012
June 3rd to June 9th
6.3 - 10 miles (1.10)
6.4 - 5 miles (40 mins)
6.5 - 2 mile warmup 4x1200 @ 3.36 4 mile cooldown
6.6 - 6 miles (42 mins)
6.7 - 8 (56 mins)
6.8 - 5 miles (38 mins)
6.9 - 5 mile warmup 3.1 miles (15:26) 3 mile cooldown
Weekly Total: 54 miles
6.4 - 5 miles (40 mins)
6.5 - 2 mile warmup 4x1200 @ 3.36 4 mile cooldown
6.6 - 6 miles (42 mins)
6.7 - 8 (56 mins)
6.8 - 5 miles (38 mins)
6.9 - 5 mile warmup 3.1 miles (15:26) 3 mile cooldown
Weekly Total: 54 miles
Wednesday, May 30, 2012
May 27th to June 2nd
5.27 - 11 miles (1.10)
5.28 - 12 miles (1.17) 5 miles (40 mins)
5.29 - 2 mile warmup 8x400 (Avg. 63) 2 mile cooldown - 4 miles (32 mins)
5.30 - 8 miles (53 mins)
5.31 - off
6.1 - 7 miles (49 mins)
6.2 - 3 mile Warmup 3.1 mile race (15:35) 3 mile cooldown
Weekly Total: 58 miles
5.28 - 12 miles (1.17) 5 miles (40 mins)
5.29 - 2 mile warmup 8x400 (Avg. 63) 2 mile cooldown - 4 miles (32 mins)
5.30 - 8 miles (53 mins)
5.31 - off
6.1 - 7 miles (49 mins)
6.2 - 3 mile Warmup 3.1 mile race (15:35) 3 mile cooldown
Weekly Total: 58 miles
Wednesday, May 23, 2012
May 20th to May 26th
5.20 - 3 mile warmup 3 mile tempo @510 pace 3 mile cool down
5.21 - 3 miles (25 mins)
5.22 - 8 miles (1.04)
5.23 - 3 mile warm up 8 x 600 Avg. 1.40 pace 3 mile cool down
5.24 - 10 miles (1.20)
5.25 - 5 miles (40 mins)
5.26 - 8 miles (56 mins)
Weekly Total : 53 miles
5.21 - 3 miles (25 mins)
5.22 - 8 miles (1.04)
5.23 - 3 mile warm up 8 x 600 Avg. 1.40 pace 3 mile cool down
5.24 - 10 miles (1.20)
5.25 - 5 miles (40 mins)
5.26 - 8 miles (56 mins)
Weekly Total : 53 miles
Sunday, May 13, 2012
May 13th to May 19th
5.13 - 10 miles (1.20)
5.14 - 7.5 miles (47 mins) 5 mile (40 mins)
5.15 - 3 mile warmup 7x800 @2.20 pace 3 mile cooldown
5.16 - 8 miles (52 mins)
5.17 - 5 miles (40 mins)
5.18 - 10 miles (1.05)
5.19 - 7 miles (49 mins)
Weekly Total : 61.5 miles
5.14 - 7.5 miles (47 mins) 5 mile (40 mins)
5.15 - 3 mile warmup 7x800 @2.20 pace 3 mile cooldown
5.16 - 8 miles (52 mins)
5.17 - 5 miles (40 mins)
5.18 - 10 miles (1.05)
5.19 - 7 miles (49 mins)
Weekly Total : 61.5 miles
Sunday, May 6, 2012
May 6th to May 12th
5.6 - 2 mile warm up 13.1 mile race (1.09.12) 2 mile cooldown
5.7 - 7 miles (45 mins)
5.8 - 5 miles (40 mins)
5.9 - 7 miles (45 mins)
5.10 - 5 miles (40 mins)
5.1 - 3miles (28 mins) 2 mile warm up 3x1mile @455 - 2x600 1.46, 1.39
5.2 - 3 miles (28 mins)
Weekly Total: 53 miles
5.7 - 7 miles (45 mins)
5.8 - 5 miles (40 mins)
5.9 - 7 miles (45 mins)
5.10 - 5 miles (40 mins)
5.1 - 3miles (28 mins) 2 mile warm up 3x1mile @455 - 2x600 1.46, 1.39
5.2 - 3 miles (28 mins)
Weekly Total: 53 miles
Wednesday, May 2, 2012
April 29th to May 5th
4.29 - 7 miles (56 mins) 10 miles w/ 10 x 2 hard
4.30 - 7 miles (42 mins) 5 miles (40 mins)
5.1 - 5 miles (32 mins)
5.2 - 6 miles (48 mins) 5 miles 32 (mins)
5.3 - 7 miles (49 mins)
5.4 - 5 miles (40 mins)
5.5 - 3 miles (24 mins)
Weekly Total: 60 Miles
4.30 - 7 miles (42 mins) 5 miles (40 mins)
5.1 - 5 miles (32 mins)
5.2 - 6 miles (48 mins) 5 miles 32 (mins)
5.3 - 7 miles (49 mins)
5.4 - 5 miles (40 mins)
5.5 - 3 miles (24 mins)
Weekly Total: 60 Miles
Monday, April 23, 2012
April 22nd to April 28th
4.22 - 11 miles (1.10) 5 miles (40 mins)
4.23 - 5 miles (40 mins) 5 miles (33 mins)
4.24 - 5 miles (40 mins)
4.25 - 7 miles (44 mins)
4.26 - 2.5 mile warm up 8 mile tempo @523 pace 2.5 mile cool down
4.27 - 7 miles (44 mins)
4.28 - 5 miles (35 mins)
Weekly Total: 63 miles
4.23 - 5 miles (40 mins) 5 miles (33 mins)
4.24 - 5 miles (40 mins)
4.25 - 7 miles (44 mins)
4.26 - 2.5 mile warm up 8 mile tempo @523 pace 2.5 mile cool down
4.27 - 7 miles (44 mins)
4.28 - 5 miles (35 mins)
Weekly Total: 63 miles
Wednesday, April 18, 2012
April 15th to April 21st
4.15 - 7 miles (49 mins)
4.16 - 10 miles (1.20 mins) 7 miles (49 mins)
4.17 - off
4.18 - 6 miles (48 mins)
4.19 - 10 miles w/5x5min (2.30 rest) 5 miles (40 mins)
4.20 - 5 miles (40 mins) 6 miles (42 mins)
4.21 - 4 miles (32 mins)
Weekly Total: 60 miles
4.16 - 10 miles (1.20 mins) 7 miles (49 mins)
4.17 - off
4.18 - 6 miles (48 mins)
4.19 - 10 miles w/5x5min (2.30 rest) 5 miles (40 mins)
4.20 - 5 miles (40 mins) 6 miles (42 mins)
4.21 - 4 miles (32 mins)
Weekly Total: 60 miles
Tuesday, April 10, 2012
April 8th to April 14th
4.8 - 7 miles (56 mins)
4.9 - 6 miles (48 mins) 8 miles w/6x3 mins hard 1.30 rest
4.10 - off
4.11 - 8 miles (56 mins)
4.12 - 8 miles (52 mins) 10 miles (1.20)
4.13 - off
4.14 - 3 mile warm up 3.1 mile race (15.50) 3 mile cool down
Weekly Total: 56 miles
4.9 - 6 miles (48 mins) 8 miles w/6x3 mins hard 1.30 rest
4.10 - off
4.11 - 8 miles (56 mins)
4.12 - 8 miles (52 mins) 10 miles (1.20)
4.13 - off
4.14 - 3 mile warm up 3.1 mile race (15.50) 3 mile cool down
Weekly Total: 56 miles
Tuesday, April 3, 2012
April 1st to April 7th
4.1 - 10 miles (1.05) 10 miles (1.30)
4.2 - 6 miles (40 mins) 13 miles (1.30)
4.3 - Off
4.4 - 10 miles (1.05)
4.5 - 10 miles w/ 5 miles @ 530 pace 5 miles (40 mins)
4.6 - 6 miles (48 mins)
4.7 - 5 miles (40 mins)
Weekly Total: 75 miles
4.2 - 6 miles (40 mins) 13 miles (1.30)
4.3 - Off
4.4 - 10 miles (1.05)
4.5 - 10 miles w/ 5 miles @ 530 pace 5 miles (40 mins)
4.6 - 6 miles (48 mins)
4.7 - 5 miles (40 mins)
Weekly Total: 75 miles
Friday, March 30, 2012
March 25th to March 31st
3.25- 10 miles (1.04)
3.26- 7 miles (49 mins)
3.27- 8 miles (56 mins)
3.28- 8 miles (56 mins)
3.29- Off
3.30- Off
3.31- 8 miles
Weekly Total: 41 Miles
Game On Next Week!
3.26- 7 miles (49 mins)
3.27- 8 miles (56 mins)
3.28- 8 miles (56 mins)
3.29- Off
3.30- Off
3.31- 8 miles
Weekly Total: 41 Miles
Game On Next Week!
Tuesday, March 20, 2012
March 18th to March 24th
3.18- 5 miles (40 mins)
3.19- 15 miles (1.40)
3.20- 8 miles (56 mins) 3 miles (24 mins)
3.21- 11 miles (1.11)
3.22- 8 miles (1.04)
3.23- 8 miles (54 mins)
3.24- 5 miles (40 mins)
Weekly Total: 63 miles
3.19- 15 miles (1.40)
3.20- 8 miles (56 mins) 3 miles (24 mins)
3.21- 11 miles (1.11)
3.22- 8 miles (1.04)
3.23- 8 miles (54 mins)
3.24- 5 miles (40 mins)
Weekly Total: 63 miles
Sunday, March 11, 2012
March 11th to March 17th
3.11- 3 mile warm up 3.1 mile race 1 mile cool down
3.12- 10 miles (1.05) 8 miles (1.04)
3.13- 4 miles (32 mins)
3.14- 0 miles!
3.15- 10 miles w/ 5x5 min hard 2 min rest
3.16- 5 miles (40 mins)
3.17- 10 miles (1.05) 5 miles (40 mins)
Weekly Total: 51 miles
3.12- 10 miles (1.05) 8 miles (1.04)
3.13- 4 miles (32 mins)
3.14- 0 miles!
3.15- 10 miles w/ 5x5 min hard 2 min rest
3.16- 5 miles (40 mins)
3.17- 10 miles (1.05) 5 miles (40 mins)
Weekly Total: 51 miles
Saturday, March 10, 2012
Tuesday, February 28, 2012
February 26th to March 3rd
2.26- 8 miles (52 mins)
2.27- 5 miles (35 mins)
2.28- 14 miles w/8 miles @ 5.18 pace, 3 miles (24 mins)
2.29- 10 miles (1.05)
3.1- 10 miles (1.05) 6 miles (48mins)
3.2- 7 miles (56 mins)
3.3- 2 mile warm up 3.1 mile race 2 mile cool down
weekly total: 70 miles
2.27- 5 miles (35 mins)
2.28- 14 miles w/8 miles @ 5.18 pace, 3 miles (24 mins)
2.29- 10 miles (1.05)
3.1- 10 miles (1.05) 6 miles (48mins)
3.2- 7 miles (56 mins)
3.3- 2 mile warm up 3.1 mile race 2 mile cool down
weekly total: 70 miles
Tuesday, February 21, 2012
February 19th to February 25th
2.19- 14 miles w/ 6.1 mile tempo @ 5:16 pace
2.20- 7 miles (49 mins)
2.21- 6 miles (37 mins)
2.22- off
2.23- 13 miles w/ 6x4mins hard 2 mins rest, 4 miles (32 mins)
2.24- off
2.25- 10 miles (1.05) 11 miles (1.30)
Weekly Total: 65 miles
2.20- 7 miles (49 mins)
2.21- 6 miles (37 mins)
2.22- off
2.23- 13 miles w/ 6x4mins hard 2 mins rest, 4 miles (32 mins)
2.24- off
2.25- 10 miles (1.05) 11 miles (1.30)
Weekly Total: 65 miles
Monday, February 13, 2012
February 12th to February 18th
2.12- 6 miles (48 mins)
2.13- 13 miles (1.25)
2.14- off
2.15- 10 miles w/8x3 hard 2min rest
2.16- 7 miles (43 min)
2.17- off (sick)
2.18- 10 miles (1.05)
Weekly Total: 46 miles
2.13- 13 miles (1.25)
2.14- off
2.15- 10 miles w/8x3 hard 2min rest
2.16- 7 miles (43 min)
2.17- off (sick)
2.18- 10 miles (1.05)
Weekly Total: 46 miles
Monday, February 6, 2012
February 5th to February 11th
2.5- 6 miles (42 mins)
2.6- 10 miles (1.05) 7 miles (56 mins)
2.7- 8 miles (51 mins) 8 miles (1.04)
2.8- 5 miles (40 mins)
2.9- 8 miles (51 mins) 3 miles (25 mins)
2.10- 8 miles (51 mins)
2.11- 10 miles w/ 2x2mile @ 5.02 pace
Weekly Total: 73 miles
2.6- 10 miles (1.05) 7 miles (56 mins)
2.7- 8 miles (51 mins) 8 miles (1.04)
2.8- 5 miles (40 mins)
2.9- 8 miles (51 mins) 3 miles (25 mins)
2.10- 8 miles (51 mins)
2.11- 10 miles w/ 2x2mile @ 5.02 pace
Weekly Total: 73 miles
Sunday, January 29, 2012
January 29th to February 4th
1.29- 8 miles (56 mins)
1.30- 12 miles (1.16) 6 miles (48 mins)
1.31- 8 miles (51 mins) 7 miles (56 mins)
2.1- 10 miles w/4x6 mins @ 5 min pace
2.2- 5 miles (35 mins)
2.3- 7 miles (49 mins)
2.4- 8 miles (56 mins)
Weekly Total: 65 miles
1.30- 12 miles (1.16) 6 miles (48 mins)
1.31- 8 miles (51 mins) 7 miles (56 mins)
2.1- 10 miles w/4x6 mins @ 5 min pace
2.2- 5 miles (35 mins)
2.3- 7 miles (49 mins)
2.4- 8 miles (56 mins)
Weekly Total: 65 miles
Wednesday, January 25, 2012
January 22nd to January 28th
1.22- 10 miles (1.10)
1.23- off
1.24- 5 miles (32 mins)
1.25- off
1.26- 10 miles (1.10)
1.27- 5 miles (40 mins) 7 miles (49 mins)
1.28- 12 miles w/ 6 mile tempo @ 5.30 pace 5 miles (40 mins)
Weekly Total: 54 miles
1.23- off
1.24- 5 miles (32 mins)
1.25- off
1.26- 10 miles (1.10)
1.27- 5 miles (40 mins) 7 miles (49 mins)
1.28- 12 miles w/ 6 mile tempo @ 5.30 pace 5 miles (40 mins)
Weekly Total: 54 miles
Sunday, January 15, 2012
January 15th to January 21st
1.15- 15 miles (1.40)
1.16- 10 miles (1.05) 9 miles (1.12)
1.17- 3 miles (21 mins)
1.18- 6 miles (36 mins)
1.19- 12 miles (1.15) 5 miles (40 mins)
1.20- off
1.21- 8 miles (56 mins)
Weekly Total: 68 miles
1.17- 3 miles (21 mins)
1.18- 6 miles (36 mins)
1.19- 12 miles (1.15) 5 miles (40 mins)
1.20- off
1.21- 8 miles (56 mins)
Weekly Total: 68 miles
Monday, January 9, 2012
January 8th to January 14th
1.8- 7 miles (56 mins) 10 miles (1.10)
1.9- 10 miles (1.05) 7 miles (56 mins)
1.10- 5 miles (34 mins)
1.11- 5 miles (40 mins) 5 miles (40 mins)
1.12- 7 miles (56 mins) 11 miles w/ 7x3min hard 2 min rec.
1.13- 5 miles (35 mins)
1.14- 10 miles (1.05) 3 miles (24 mins)
Weekly Total: 85 miles
1.9- 10 miles (1.05) 7 miles (56 mins)
1.10- 5 miles (34 mins)
1.11- 5 miles (40 mins) 5 miles (40 mins)
1.12- 7 miles (56 mins) 11 miles w/ 7x3min hard 2 min rec.
1.13- 5 miles (35 mins)
1.14- 10 miles (1.05) 3 miles (24 mins)
Weekly Total: 85 miles
Monday, January 2, 2012
January 1st to January 7th
1.1- 10 miles (1.20) 6 miles (38 mins)
1.2- 6 miles (48 mins) 6 miles (39 mins)
1.3- 6 miles (39 mins)
1.4- 3 miles
1.5- 10 miles w/5x5 mins hard 2.30 rest.
1.6- off
1.7- 7 miles (49 mins)
Weekly Total- 54 miles
1.2- 6 miles (48 mins) 6 miles (39 mins)
1.3- 6 miles (39 mins)
1.4- 3 miles
1.5- 10 miles w/5x5 mins hard 2.30 rest.
1.6- off
1.7- 7 miles (49 mins)
Weekly Total- 54 miles
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