Baystate week 4, 9/21-9/28

Monday, 9/21
RUN: 10 miles; 4.5@ 8:20, 10X400m @ 6:15-6:20 with 9X400 recovery, 1 @ 7:45, .5 cool down
SWIM: .5 mile freestyle back and front
legs, core, pilates

Tuesday, 9/22
SWIM: 1.25 miles: kick, crawl, breast.

Wednesday, 9/23
RUN: 10 miles w/ 9 @ 7:50 (negative splits). Felt slugish and legs felt weak.
core, legs, pilates.

Thursday, 9/24
RUN: 4 recovery on trails @ 9;20.
SWIM: 1 mile, 800m free style
BIKE: 30 min indoor trainer hard (10 miles)

Friday, 9/25
SWIM: 800m free style
REST

Saturday, 9/26
RUN: 21 miles, with 20 @ 7:58

Sunday, 9/27
Elyptical: 3 miles (run)
Swim: 1 mile, with.5 free

Total:
RUN: 43 (plus 3 elypical) = 46
SWIM: 4.25
BIKE: 10 miles