Baystate week 13 7/20-7/26

Monday, 7/20/09
RUN: 9 miles; 3 miles @ 8:34, 5X 1000m with 400m RI @ 6: 28, 6:30, 6:31, 6:30, 6:29, 2 miles @ 9:45
SWIM: .5 mile with 400m kicks/back stroke

Tuesday, 7/21/09
BIKE: 30 minutes indoor intervals (10 miles)
SWIM: 1 mile with 400m kicks.

Wednesday, 7/22/09

RUN: 8 miles W 4 at med tempo (7:29)

legs, pilates, abs

Thursday, 7/23/09

RUN: 4 m recovery on trails (9:00min/mile)

BIKE: 15 miles outdoors

BIKE: 10 miles indoor intervals

Friday, 7/24/09

REST

Saturday, 7/25/09

RUN: 20 miles long, 8:55 pace; hot, humid, not enough nutrition, walked uphills, took breaks.

Sunday, 7/26/09

SWIM: 1.25 miles

legs, core, pilates

Total:

RUN: 41 miles

BIKE: 40 miles

SWIM: 2.75 miles