Just some totals for last week
M - 13km Treadmill 7.6mi 1 hr, + 5 x 30 sec sprints at 10.5 on the TM
T - 13km - 1hr on TM -15min warmup, 4 sets of 2min @ 10mph (3:43), 1 min rest, 1min at 10.5 (3:33), 1 min rest, 30 sec @ 12mph! (or 3:07/km) w/ 3 min rest
W - 8km - 43min (recovery pace)
Th - 13.05km mi 57min 1.1km loops @ 3:51ish, 400m recovery, 400m sprints @ 3:30 avg pace (w 2 min rest)
F - off
S - 12.7km - 6 Hills for 1 hr - sub 8min up hill. Slopes 6-8%, each hill 1 mi (fastest time over 3 yrs!)
S - 21km - easy start, 5:30s, then 5:00's in the middle, and easy 4:30s for last 5km
Run includes one ice slip as I turned around to wait for ppl. I've got to stop being nice. ;)
Total milage - 81.14kms
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