Monday Dec 6
AM 5 miles, 35min,drills
PM 10 miles, 70min, core
Tuesday Dec 7
12 miles 12 miles1:13min
workout 6 mile tempo on treadmill at 1% incline
goal first 4 miles @ 5:20, next 2 miles @ 4:50
warm up: 21min
splits 5:19, 5:20 (10:39),5:19(15:58),5:16(21:15),4:50(26:05)4:49(30:55)
cool down: 21min
Wednesday Dec 8
AM 5 miles, 34min, drills
PM 10 miles, 69min, core
Thursday Dec 9
10 miles, 69min, drills, strides
Friday Dec 10
AM Travel to Charlotte
PM 5 miles, 37min
Saturday Dec 11
Race USATF XC Club Nats, 12 miles, 1:12min
45th place, 30:49
shakeout with Harvey and Tim G: 8 min
warm up: 20min
race: USATF-Club XC 10k in 30:49
cool down 14min
Sunday Dec 12
12 miles, 1:26min
76 miles
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