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August 2009 shoes
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Mon | Tue | Wed | Thu | Fri | Sat | Sun | Total |
| 1
AM: saunders into balls deep+ 17 miles | 2
PM: loop of culmination+ 9 miles |
95 miles |
3
AM: trail PM: workout 16 miles | 4
AM: trails PM: trail 16 miles | 5
AM: trail PM: balls deep+ 15 miles | 6
AM: lady PM: balls deep 14 miles | 7
AM: trail PM: workout 14 miles
| 8
AM: saunders into balls deep 17 miles | 9
AM: lady+ PM: loop of culmination+ 15 miles |
107 miles |
10
AM: alumni PM: trails 9 miles | 11
AM: alumni PM: workout 12 miles | 12
AM: alumni PM: trails 10 miles | 13
AM: alumni PM: trails 10 miles | 14
AM: 4 miles PM: failed workout 8 miles | 15
AM: saunders 11 miles | 16
AM: towpath PM: lake 15 miles |
75 miles |
17
AM: briarwood PM: towpath 14 miles | 18
AM: State Park PM: briarwood 14 miles | 19
AM: briarwood PM: towpath 14 miles | 20
AM: briarwood PM: briarwood 15 miles | 21
AM: briarwood PM: loop of culmination+ 16 miles | 22
AM: ardmore park+ PM: workout 11 miles | 23
AM: mt pleasant+ 17 miles |
101 miles |
24
AM: trail PM: harriton 13 miles | 25
AM: trail PM: workout 16 miles | 26
AM: trail PM: sick 5 miles | 27
PM: sick 0 miles | 28
AM: trail PM: trails 10 miles | 29
AM: trail PM: bah 6 miles | 30
AM: trail PM: saunders 16 miles |
66 miles |
31
AM: trail PM: workout 14 miles | |
Friday:
14 miles AM: trail
4 miles PM: workout 10 miles
1600, 5 min rest, 6x400, 400 rest, 2 mile uptempo. Took this one from the bobo1645 playbook.
splits:
4:39
63, 65, 65, 65, 65, 65
11:11
Good workout, that mile felt hard, was pleased that I was able to put down a 63 and overall with the 400s. Was trying to break my legs in on the faster stuff in this workout.
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