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