May 8, 2011 – May 14, 2011

Week 2/8 Phase IV

A great week of training! Wind was tough, but we had some sunshine which was awesome
Sun, May 8
Day off

Mon, May 9
An easy 26ish

Tue, May 10
An easy 26ish with 4 good strides

Wed, May 11
Weather ~ 55 degrees, 24mph wind, gusting to 30mph, slightly overcast
J ~ 2 x 200, 5min AT, 2 x 200, 5min AT, 2 x 200 (about 2min rest after each bout)
2 x 36, 4:44 @ 1200, 2 x 34, 4:43 @ 1200, 2 x 36
B ~ 4 x 200 with 2min rest
3 x 32, 31

Thu, May 12
61 degrees sunny and 10mph wind
J 2 x (5min AT, 4min rest, 200, 5min rest, 800 12 min rest)
4:46 @ 1200, 34, 2:34, 4:43 @ 1200, 34, 2:32
B 4 x 200,with2minrest 3 x 600 with 8-15min rest, 200
31, 32, 33, 32, 1:37, 1:28.4, 1:27.6, 29
“lightning” core ~ 2 x (30sec pushup into 30 sec uglys) into 1min plank

Fri, May 13
We met up after 14 min and then ran to Wal Mart for 40ish+min total

Sat, May 14
Overcast and drizzling occasionally, 54 degrees, 7mph winds
J ~ 5min At, 200, 600, 5min AT, 200, 500 (same recovery scheme as Thursday’s w/o)
4:46 @ 1200, 34, 1:52, 4:47 @ 1200, 34, 1:29.1
B ~ 1K, 1minR, 1K, 1minR,1K,1minR,1K,2minR, 1K, 3minR, 400, 3minR, 400
3:23, 3:23, 3:25, 3:05, 3:04, 59.2, 57.mid/low