stil_kannonier wrote:
12/16 70 minutes, 7.5 miles, 9:15 pace
12/17 67 minutes, 9 miles, 7:28 pace
12/18 3 miles easy during business travel
12/19 72 minutes, 9.2 miles, 7:50 pace
12/20 9 - 7:33/mile
12/21 3 - easy; travel & sick
12/22 3 - easy; travel & sick
week total: 43
12/23 15 - 9:00,8:23,8:43,8:28,8:47,7:53,7:59,7:46, 6:59, 6:54, 6:53, 6:59, 6:43, 6:58, 6:37
12/24 6 - 9:17/mile
12/25 6 - 7:43/mile
12/26 9 - 8:24/mile
12/27 6 - 8:59/mile
12/28 12 - 9:14, 9:13, 9:14, 9:07, 6:45, 6:39, 6:51, 6:49, 6:38, 6:33, 7:48, 8:23
12/29 9 - 8:20/mile
week total: 63
12/30 10 - 7:53/mile
12/31 5.5 - 8:45/mile
01/01 5.5 - 8:20/mile
01/02 9 - 7:58/mile
01/03 5 - 9:40/mile
01/04 1/2M Trail Race - (1:36:47) 7:38, 7:28, 7:33, 7:46, 7:35, 7:46, 7:35, 7:22, 6:55, 7:27, 7:28, 7:42, 7:41, 7:31, 6:11. 2 mile w/u.
01/05 3 - easy recovery
week total: 53
01/06 6 - 10:01/mile
01/07 am: 3 easy; pm: 3 wu, 5x1000 (4:05, 4:01, 4:02, 4:02, 3:20) 50" rest, 2 cd
01/08 8 - 7:35/mile (middle 4 miles at 6:52/pace)
01/09 6 - 8:29/mile
01/10 0
01/11 2
01/12 0
week total: 33