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 Where Your Dreams Become Reality |
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You are reporting the following post to the moderators for review and possible removal from the forum Poster: malmo Subject: RE: Old School Oregon training week Body:
The word is fartlek, not fartleks. This log is from 1989 when I trained will Bill's kids. Take out the heavy mileage and you have another snapshot of the program. Jan 7 100 miles S rest M PM 8 slow T PM 13 easy W AM 2.5 easy PM 13 easy T AM Amazon 1.5 easy, 4 mile tempo (21:37), 5.5 easy F AM 5 easy PM 10.5 easy S AM 5 easy PM 10.5 easy Jan 14 130 miles S PM 12 easy M AM 2.5 easy PM 14.5 easy T AM 2.5 easy, 10x200 (32), 5 easy W AM 6.5 easy PM 12.5 moderate T AM Amazon 2.5 easy, 4 mile tempo (21:55), 5 easy PM 2.5 easy, 8 x 32/30, 4.5 easy F AM 5 easy PM 13.5 moderate S AM Amazon 2 easy, 6x800 in-out (2:27, 2:25, 2:24, 2:27, 2:24, 2:19), 2 easy Jan 21 138 miles S PM 20 slow M AM 5 easy PM 13.5 moderate T AM 2.5 easy, 9x300 cutdowns, 5 easy PM Amazon 2 easy, 5x 1000 (3:05-2:56) w/200 jog, 4.5 easy W AM 5 easy PM 10 easy T AM Amazon, 2 easy, 4 mile tempo (21:00), 5 easy PM 5 easy, 8 x 32/30, 5 easy F AM 5 easy PM 13.5 moderate S AM 11.5 moderate PM 12.5 moderate Jan 28 137 miles S PM 18 slow M AM 5 moderate PM 13.5 moderate T AM 5 moderate PM 13.5 fartlek (6x3:00 hard) W AM 8 moderate PM 10.5 moderate T AM Amazon 2 easy, 4 mile tempo (20:47), 4 easy F AM 5 moderate PM 11 moderate S AM 3 easy, 3x300 (46.5) w/100 jog, 11 moderate Feb 4 135 miles 18”of snow and sub 20 temperatures from Feb 1 through Feb 12 S PM 20 moderate M AM 5 moderate PM 11 moderate T AM 2.5 easy, 4 x 400 (62), 5 easy PM 13.5 miles (6 x 3:00 hard) W AM 5 easy PM 14 easy T AM 9 easy PM 10 easy F AM 9 easy PM 10 easy S AM 9 easy PM 10 easy Feb 11 138 miles S PM 17.5 easy M AM 9 moderate PM 11.5 moderate T AM 6.5 moderate PM 13.5 moderate W AM 5.5 moderate PM 13.5 easy T AM 5 easy PM 13.5 moderate F AM 5.5 easy PM 13.5 moderate S AM 11 easy PM 14 moderate Feb 18 150 miles (snow finally melts) S PM 21.5 moderate M AM 7 moderate PM 11 moderate T AM 3 easy, 4 x 800/300 (2:30, 48, 2:25, 48, 2:16, 48, 2:11, 45) 3 easy W AM 6.5 easy PM 6.5 easy T AM Amazon 1.5 easy, 4 mile tempo (20:47) 4.5 easy PM 14 moderate F AM 10 moderate PM 11 easy S AM 3.5 easy, 1.5 miles 30/40, 5 easy, 5x300 cutdown PM 11 easy Feb 25 143 miles S PM 21 moderate M AM 6 moderate PM 11 moderate T AM 5.5 moderate PM 13.5 fartlek (3:00 hard/easy) W AM 5.5 easy PM 12 moderate T AM 9.5 moderate PM 13.5 easy F AM 7.5 moderate PM 13.5 moderate S AM 3 easy, 3 x 1 mile (4:40, 4:38, 4:36)w/ 800 jog, 5 easy, 5x300 cutdown (54,52,79,48,47), 2 easy PM 10 easy March 4 155 miles S AM 21 moderate M AM 5 moderate PM 11 moderate T AM Amazon 2 easy, 4 x1000 (3:11, 3:09, 2:56, 2:49), 6 easy PM 13 miles (6 x 3:00 hard/easy) W AM 10 moderate PM 11 moderate T AM Amazon 2 easy, 4 mile tempo (20:15), 4.5 easy PM 13.5 moderate F AM 10 moderate PM 14.5 easy S AM Amazon 2 easy, 5 x 800 (2:29, 2:25, 2:19, 2:15, 2:10) w/800 jog, 1.5 easy, 5 x 300 (55,52,50,48,45) 2.5 easy March 11 167 miles S PM 22.5 slow M AM 10.5 moderate PM 14 easy T AM Amazon 2.5 easy, 4 mile tempo (19:42), 5.5 easy PM 13 miles (6 x 3:00 hard easy) W AM 9.5 easy PM 13.5 easy T AM Amazon 2 easy, 4 mile tempo (20:36), 5.5 easy PM 3 easy, 8 x 30/30, 9.5 easy F AM 10 easy PM 11 easy S AM Amazon 2.5 easy, 5 x 1 mile (4:58,4:54,4:48,4:43,4:37) w200 rest, 5.5 easy PM 12 easy Hit the submit button below if you want us to review the post. If you feel this is urgent or want a reply, email us at letsrun@letsrun.com about the post and please include a link to the thread the post is on and what page number/post on that page it is
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