Week 1: 40 miles Mon to Sun (Feb 5-11)
18x1min/1min, 6x3 min 90 sec, 3 miles steady state, 4 strides
Saturday, December 1, 2012
Track 8 X 800 (400 jog)
13 minute warm-up, strides
8 X 800(400 rec jog) at Oakes park with Richard
2:40's
13 minute cool down
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