Sunday, August 11, 2013

Weeks 11-12

Week 11
July 29 - AM 5 miles
              PM 10 miles (61:40 - last mile 5:17)
July 30 - 10 miles
July 31 - AM 5 miles
              PM 12 miles w/ 3 miles 15:49 + 8x150m strides
Aug 1 - AM 10 miles (63:40)
            PM 8 miles, last mile 5:31
Aug 2 - AM 5 miles
            PM 14 miles, Track workout 4x2mile 9:45, 9:48, 9:41, 9:34
Aug 3 - 10 miles
Aug 4 - 17 miles, 1:51

Week 12
Aug 5 - AM 5 miles
            PM 12 miles (72:20)
Aug 6 - AM 5 miles
            PM 11 miles, Track workout 2x(1k-800,600),4x400 (2:49, 2:13, 1:37, 2:50,2:14, 1:38, 66,66,66,65)
Aug 7 - 10 miles
Aug 8 - AM 5 miles
            PM 8 miles, Cigna 5k (5th, 14:32)
Aug 9 - AM 10 miles (61:50)
            PM 5 miles
Aug 10 - AM 6 miles
              PM 10 miles (55:40- last 5 miles 5:23, 5:24, 5:18, 5:20, 5:12)
Aug 11 - 18 miles, 1:59, last mile 5:29