8/11-8/17

Monday: (AM) 70’ + 6x100m strides. (PM) 45’

Tuesday: (AM) 30’ - 11’ @ 5:27 +2x5:30 off 70sec (5:24, 5:18) + 4x90sec (4:51, 4:43, 4:53, 4:43) + 2x35sec off 70sec (4:32, 4:20) - 25’ + Core. (PM) 45’

Wednesday: (AM) 90’ + 10x100m strides.

Thursday: (AM) 30’ - 40’ Aerobic Tempo @ 5:29avg - 20’ (PM) 45’

Friday: (AM) 70’ + 6x100m strides. (PM) 45’

Saturday: (AM) 18.5miles @ 7:48

Sunday: (AM) 45’ - 3.40mile Anaerobic Tempo @ 5:04 - 15’

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