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Friday September 18th, 2015: 4 miles
AM: 4 miles 30 min easy.
PM: 0 miles
Wednesday September 16th, 2015: 13.5 miles
AM: 11 miles Easy morning run.
PM: 2.5 miles Warm up with JV boys.
Tuesday September 15th, 2015: 13 miles
AM: 2.5 miles morning jog
PM: 10.5 miles Workout (10.5mi total) Warm up, 2x(3x800 good, 200 float) 200 fast) SLOW lap jog between sets.
First set a bit too fast. 2:34, 45, 2:35, 45, 2:35, 45, 32. Second set slower, with some of the floats too slow and the last 800 feeling pretty tough. 2:36, 46, 2:37, 49, 2:37, 49, 32.
Got some lifting in that night too cleans, front squats, sumo deadlift.
Monday September 14th, 2015: 12.5 miles
AM: 5 miles 40 min easy.
PM: 7.5 miles 1hr easy on trails with hs boys.
Sunday September 13th, 2015: 15 miles
AM: 15 miles 1hr easy, then with HS kid 2x3k hill workout plus cool down.
PM: 0 miles
Saturday September 12th, 2015: 9 miles
AM: 4 miles Some warm ups and such with younger HS kids at races.
PM: 5 miles 40 min easy.
Friday September 11th, 2015: 10.5 miles
AM: 10.5 miles Smelly morning run in Port Angeles.
PM: 0 miles
04-01-2024