Wednesday, July 22, 2009

Week 9 and 10 of training

July 6 Monday
AM 5 miles, 31min, shorthill
PM 10 miles, 70 min, strides
July 7 Tuesday
10 miles, 63min, drills
July 8 Wednesday
WO 2k,1600,1200,800,400 w.400 rest 5.47,4.41,3.30,2.15,63 [10 miles total]
Julu 9 Thursday
AM 13 miles,1.32min drills
PM Dr.Pete for chiro treatment,travel to Lisbon
July 10 Friday
AM 5 miles, drills
PM WO 2x600, 4x300 w.200 rest 1.34,1.34,46,45,44,44 [9 miles total] ­
July 11 Saturday
AM 5 miles,31min, drills
PM 8 miles, 57 min
July 12 Sunday
7 miles, 49 min, drills,pool
Total: 82 miles

July 13 Monday
RACE Lusophone 1500, 3.55, 6th, 2.03 last 800 [10 miles total]
July 14 Tuesday
AM 5 miles, 35 min
PM 10 miles, 70min, drills, strides
July 15 Wednesday
AM 5 miles, 35min
PM 10 miles, 71min, strides
July 16 Thursday
AM 5 miles, 35min
PM WO 10x300 w.200rest avr.48
July 17 Friday
AM 5 miles, 35min, drills
PM 10 miles, 70min
July 18 Saturday
AM 7 miles, 50min, pool
PM light massage from team doctor
July 19 Sunday
AM RACE Oeiras Road 10k, 31.16,1st, 93 degrees [10 miles total]
PM pool
Total: 87 miles