And bumping, since I never posted last week's training. This past week was 45 miles running, plus 2:15 on the bike and 30 minutes on the arc-trainer. Tapered for the Army 10 Miler, but then dropped out of it halfway through. I have spend Monday and Tuesday (so far) sick as a dog, which simultaneously sucks and makes me feel better about Army.
Monday: 75 minutes easy on the bike plus yoga
Tuesday: In the morning, 9 miles very easy outside (8:50 pace) plus 4 hudson-style hillsprints of 13-14 seconds each up hill of 17% slope, plus upper body strength training
In the evening, 30 minutes easy cycling.
Wednesday: In the morning, 13 miles on the treadmill, including an extended tempo workout of 6 miles at 7:03 pace (7:11 outside), 2 minute recovery, and then 3 miles at 6:59 pace (=7:07 outside). Followed with leg strength work.
In the evening, 30 minutes easy cycling plus yoga.
Thursday: 5 miles very easy outside (9:06 pace), plus upper body strength training. In the evening, 30 minutes on the arc-trainer.
Friday: 7 miles, most very easy (8:38 pace), but with a 1200m at goal 10M race pace (6:40), plus six hill sprints of 13-14 seconds each up hill of 17% slope. Later, another 5 miles outside at very easy pace (8:40) plus four more hill sprints.
Saturday: Rest (walked about 4 miles).
Sunday: .5 mile warm-up, and 5 miles at 7:16 pace before DNF-ing a 10 mile race.