Baystate week 15 - 7/6 - 7/12

Monday, 07/06/09
RUN: Speed session; 4 miles @ 8:24, 4* 800m @ 6:23, 6:20, 6:18, 6:20, 2m @9:04; 8 miles total; felt great
SWIM: (bonus workout); .5mile with .25 kicks at the town pool.

Tuesday, 07/07/09
BIKE: 60min on the trainer, with 3*5min speed intervals at higher resistance (20 miles).
Pilates: 15 min, legs, 200abs.

Wednesday, 07/08/09
RUN: Marathon paced; 1 mile easy (8:35), 6 miles @ MP (7:55 instead of 8) with 3 strides (100m, 200m and 100m), 1 mile easy.
200abs
Weights arms

Thursday, 07/09/09
BIKE: 15 miles outdoors (highest gear)
30 min indoors (about 10 miles)

Friday, 07/10/09
REST
SWIM: .75 mile

Saturday, 07/11/09
RUN: 15 miles @ 8:35, with last mile @ 8:00 (new Asics)

Sunday, 07/12/09
RUN: 4 miles recovery @ 9:45 (new Asics)
SWIM: 1 mile with kicks
200abs
core
legs

Total:
RUN: 35 miles
BIKE: 45 miles
SWIM: 2.25 miles