May1, 2011 – May 7, 2011

Pretty good week of training, 1st week of an 8 week phase IV

Sun, May 1
An easy 28ish minutes then
J ~ 2 x 3 ols/ 60sec of planks and then uglys
B ~ 2 x 5 ols/60sec of planks then uglys


Mon, May 2
Off day

Tue, May 3
An easy 26ish with 4 good strides

Wed, May 4
Weather ~ 48 degrees, 9mph wind, overcast and misting rain
J ~ 3 x (2 x 200, 400)
35,35,72,35,35,72,36,35,72

B ~ 4 x 200, 3 x 600, 2 x 200 (last 200 was a regular start)
2 x 34, 32, 33, 1:41, 1:31.7, 1:28.4, 28.3, 28.high

Thu, May 5
J 2 x 200 5min AT 2 x 200 5min AT 2 x 200 (about two min rest after the 200’s and the 5min AT)
2 x 38, 4:33 @ 1200, 2 x 37, 4:30 @ 1200, 38 37

B 6 x 200
30, 29, 4 x 28

Fri, May 6
We met 13min in and then ran the rest of the way home pretty much 25ish

Sat, May 7 Sunny, 63 degrees, 16mph winds gusting to 23mph. I love the plateau that BHS’s track is on!
J ~ 5 x 600 starting every 3min (so less then 60sec rest)
2:07, 2:10, 2:10, 2:17, 2:12
B ~ 1K, 1minR, 1K, 1minR,1K,1minR,1K,2minR, 1K, 3minR, 400, 3minR, 400
3:25, 3:24, 3:26, 3:08, 3:07, 57.9, 59.1