Sunday, December 5, 2010

Week 24

Monday Nov 29
AM 6 miles, 42min
PM 12 miles, 1:20, drills

Tuesday Nov 30
AM 7 miles, 50min
PM 12++miles, 1:15min (workout)
(reps 2-6 were done on lane 2, lane 1 closed for construction)
workout goal 6xmile at 4:50 pace w/ 400 rest
warm up 24min
workout:
4:51.17(1:38.87)4:58.38(1:39.81)4:57.25(1:36.56)
4:55.75(1:40.00)4:57.63(1:36.31)4:59.14
----37:50 for 12068.75m (5:02.70 per mile)
cool down 14min

Wednesday Dec 1
AM 11 miles, 1:17min
PM 8 miles, 56min, drills

Thursday Dec 2
AM 6 miles, 42min
PM 11 miles, 1:11min (workout)
workout: Aussies quarters
warm up: 28min, drills, strides
8x400 w/ 200 quick jog (ran entire workout on lane 2)
67.57(49.0)66.93(48.38)66.62(47.07)68.18(48.69)
67.50(45.81)68.38(46.50)68.68(45.76)68.87(41.18)
total 15:15.12 for 24 laps on lane 2
cool down: 28min

Friday Dec 3
AM 10 miles, 72min
PM 5 miles, 38min, drills

Saturday Dec 4
AM off
PM 16 miles, 1:44min (Northeastern track meet)
shakeout: 5 min, streches
warm up: 22min
race: 5000 on indoor track, 2nd to Nate in 14:30
cool down 63 min

Sunday Dec 5
AM off
PM 22 miles, 2:34min

126 miles