Saturday, 5/9/09--Plan
Pick-up reps
8x 400m @ 70 w/90-sec Int and #s 2,5,8 @ 63 (I did this workout, modified, on 2/15--73s and 66s with 400m/4-min jog-rest. 5.9 miles with the jog-rest)
OR
Sit 'n Kick Reps…the real deal
5x (400m @ 64 . . . rest 30-sec . . . 200m @ 28) jog 1200m btw sets (I did this workout on 4/26--63/29; 64/28; 63/29; 63/29; 63/28. total: 6.7 miles)
Friday, 5/8/09--drove to Penn Oaks to lift. Did only two sets, but felt strong.
Thursday, 5/7/09-- distance in town. There were four of us. We tried a new route, one that had its share of traffic! Total distance was about 8 miles. Did it in 58:30. Felt strong. Good arm swing and leg lift, especially coming up hills.
8 miles
25.1 miles thus far this week.
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