Transitioning to speedier work:
Week 12 -
M - mobility sprints & drills; Sand sprints 5x10m, 3x15m. 2x60m baseball diamond shuffle runs
T - easy 5
W - am lift + 3x100 uphillsprint. pm 'tempo' 5x1000 w 90" rest -3:55, 3:58, 3:52, 3:43, 3:37.
R - easy 8 bike miles
F - am lift + 200m sprint 28". pm 1.5 warmup, 1k timetrial (2:57), 1.5 cooldown.
S - easy 10 bike miles
S - 5 easy. 8x80m striders.
M - Murph with 20lb weight vest. 1 mile (5:57); 100 pullups/200 pushups/300 swats (17:50); 1 mile (6:09)
total - 27 run miles, 18 bike miles
notes: sore from monday sprint work until thurday. 1k timetrial nothing special. decent Murph.